171 CrossFit – Mon, May 8
Warm-Up
Warm-Up
<p>1 ROUND</p><p>10 Alt. Cossack Squats</p><p>8 Alt. Groiners + Twist</p><p>6 Bootstrappers</p><p>6 Alt. Samson Lunges</p><p> </p><p>-Into-</p><p> </p><p>AMRAP x 4 MINUTES</p><p>10 Up-Downs</p><p>10 Staggered Stance Air Squats*</p><p>8 Slow Air Squats</p><p>6 Jumping Air Squats</p><p> </p><p>*Complete 5 reps w/ right foot forward, 5 w/ left foot forward.</p>
Strength – All
Back Squat (1×5 @65%
1×5 @75%
1×5+ @85%)
<p>*Based off of 90% of Heavy 1-Rep</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 6 Wendler</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>AMRAP x 8 MINUTES</p><p>1-2-3 and so on…</p><p>Hang Squat Cleans (155/105)</p><p>2-4-6 and so on…</p><p>Up-Down Over Bar</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>KG BB: (70/47.5)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>AMRAP x 8 MINUTES</p><p>1-2-3 and so on…</p><p>Hang Power Clean (115/75)</p><p>2-4-6 and so on…</p><p>Up-Down Over Bar</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>KG BB: (52.5/35)</p>
Extra Credit Murph Prep – Day 1
Metcon
<p>CONDITIONING</p><p> </p><p>3 SETS*</p><p>800m Run</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.</p><p> </p><p>(No Measure)</p><p> </p><p>STRENGTH</p><p> </p><p>FOR QUALITY*</p><p>50 Pull-Ups</p><p>100 Push-Ups***</p><p>150 Air Squats</p><p> </p><p>*Partition any way to complete all 250 reps.</p><p>**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.</p><p>***Option to complete Knee Push-Ups or Push-Up to a Box.</p><p> </p><p>(No Measure)</p>
