171 CrossFit – Fri, May 5
Warm-Up
Warm-Up
<p>AMRAP x 3 MINUTES</p><p>5 Good Mornings</p><p>5/5 SL Glute Bridge-Ups</p><p>5 Strict Press w/Empty Barbell</p><p> </p><p>INTO..</p><p> </p><p>AMRAP x 4 MINUTES</p><p>5 Above the Knee Deadlifts</p><p>5 Hang Muscle Cleans</p><p>5 Push Press w/Empty Barbell</p><p>5 Cat Cows</p>
Strength – All
Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep )
<p>(Score is Weight)</p><p> </p><p>Week 1 of 6 Wendler</p>
Workout – Performance
“GUAC IS EXTRA” (Weight)
EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod-Heavy)*
3 Hang Power Cleans
2 Push Jerk
4 Deadlifts (Athlete Choice, Mod-Heavy)*
3 Hang Power Cleans
2 Push Jerk
*Goal is to perform all 9 movements unbroken at or above the weight you would use for the DT Workout (155/105).
(Score is Weight)
<p>NOTE: W.O.W. this is our pick for epic workout of the week!</p>
Workout – Fitness
“GUAC IS EXTRA (FITNESS)” (Weight)
EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod)*
3 Hang Power Cleans
2 Push Jerk or Push Press
4 Deadlifts (Athlete Choice, Mod)*
3 Hang Power Cleans
2 Push Jerk or Push Press
**Goal is to perform all 9 movements unbroken at or above the weight you would use for the Fitness version of DT Workout (115/75).
(Score is Weight)
<p>NOTE: W.O.W. this is our pick for epic workout of the week!</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>3 Jefferson Curls at Bodyweight</p><p>6 Alt. Wrist Circles</p><p>3/3 SLOW Moose Antlers</p><p>1:00 Rebound Pose</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
