171 CrossFit – Fri, Nov 10
Warm-Up
Warm-Up
<p>EMOM x 5 MINUTES (:40 ON/ :20 OFF)</p><p>MIN 1 – Arms + Body Rowing </p><p>MIN 2 – Full Slide Rowing (EZ Pace) </p><p>MIN 3 – FS Rowing @ 20-24 SPM </p><p>MIN 4 – FS Rowing @ 24-28 SPM</p><p>MIN 5 – FS Rowing @ 28+ SPM</p><p> </p><p>Into…</p><p> </p><p>2-3 ROUNDS (Time Permitting)</p><p>5 PVC Pass Thrus</p><p>5 PVC Scarecrow Snatches</p><p>10 Behind the Neck PVC Presses* </p><p>10 Piked Alt. Shoulder Taps </p><p>5 Push-Ups (Knees or Toes Optional) </p><p> </p><p>*On 2nd RND complete 10 BTN PVC Push Press</p>
Extended Warm-Up – All
EVERY 3:00 x 3 SETS
<p>5-7 Pressing Options*</p><p>3-5 Hang Power Snatches**</p><p> </p><p>-EZ Bike w/ Time Remaining-</p><p> </p><p>*Pressing Options:</p><p>(Hand Release) Push-Ups</p><p>Pike Push-Ups</p><p>(Deficit) Strict Handstand Push-Ups</p><p>**Build to and slightly past workout weight.</p><p> </p><p>(No Measure)</p>
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p>18/14 Cal Row</p><p>6 Hang Power Snatch (115/75)</p><p>12 Strict Handstand Push-Ups</p><p>6 Hang Power Snatch</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (52.5/35)</p>
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p>15/12 Cal Row</p><p>6 Hang Power Snatch (75/55)</p><p>12 Hand Release Push-Ups</p><p>6 Hang Power Snatch</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (35/25)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>:30 Child’s Pose</p><p>15 Banded Ws</p><p>:30 Cat/Cows</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
