171 CrossFit – Thu, Nov 10
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">1 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">8 Scap Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">12 Straight Leg Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">12 Banded Flys</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">12 Banded Pull Aparts </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">Into… </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">2-3 ROUNDS </span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">6 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">6 Strict Knee Raises</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">6 Barbell Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-17b81f6a-7fff-15fe-2cd9-c88024873901">6 Up-Downs </span></p><p><br /> </p>
Strength
Bench Press (10-8-6-8-10*)
<p dir="ltr"><span id="docs-internal-guid-1fef4b2c-7fff-79d7-d0ce-70349802c184">*Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1fef4b2c-7fff-79d7-d0ce-70349802c184">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">5 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">15 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">*Option to use (185/135).</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">(Score is Total Reps of Shoulder to Overhead)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-503afb88-7fff-13f1-413e-accee15b68c6">KG BB: (70/47.5)|(52.5/35)</span></p><p><br /> </p>
