171 CrossFit – Thu, May 25

Warm-Up
Warm-Up
<p>1 ROUND</p><p>5 Inch Worms</p><p>20 Lateral Jumps Over Bar</p><p>10 Alt. Groiners</p><p>10 Alt. “90/90” Hip Rotations</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>6 Up-Downs</p><p>6 Air Squats + 6 Jumping Air Squats</p><p>10 BB Elbow Punches</p><p>6 BB Good Morning</p><p> </p><p>into…</p><p> </p><p>1 ROUND</p><p>6 Burpees</p><p>3 Clean Deadlift</p><p>3 Hang Muscle Clean</p><p>3 Hang Power Clean</p>

Strength – All
Back Squat (1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%)

<p>*Based off of 90% of Heavy 1-Rep</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 6 Wendler</p>

Workout – Performance
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpee

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness
“POINT BREAK (FITNESS)” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00/1:00 Empty Barbell Quad Smash</p><p>1:00/1:00 Empty Barbell Pec Smash</p><p>10 Alt. 90-90 Hip Rotations</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>