171 CrossFit – Sun, May 21
Warm-Up
Warm-Up
<p>3 ROUNDS</p><p>200m Run</p><p>10 Scap Pull-ups → 10 Ring Rows → 10 Kip Swings</p><p>10 Plank to Down Dog → 10 Scap Push-ups → 5 Tempo Push-Ups (1111)</p><p>10 Alt. Lunges w/ PVC Pass Thru → 10 BTN Push Press → Muscle Snatch</p>
Strength – All
Hang Power Snatch (EMOM x 7 MINUTES
3 Hang Power Snatch*)
<p>*Start Light and build to Moderate.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
Metcon (Time)
<p>3 ROUNDS FOR TIME*</p><p>600m Run</p><p>25 Pull-Ups</p><p>25 Hand Release Push-Ups</p><p>25 Hang Power Snatch (75/55)</p><p> </p><p>*Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (35/25)</p>
Workout – Fitness
Metcon (Time)
<p>3 ROUNDS FOR TIME</p><p>600m Run</p><p>20 Ring Rows</p><p>20 Push-Ups</p><p>20 Hang Power Snatch (45/35)</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (20/15)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – :45 Foam Roll Lats</p><p>MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball</p><p>MIN 3 – :45 Rebound Pose</p><p> </p><p>(No Measure)</p>
