171 CrossFit – Sun, Nov 13
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">6 PVC Pass-Thurs </span></p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">10 Up-Downs </span></p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">10 Ring Rows </span></p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">8 Kip Swings </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">2 ROUNDS* </span></p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">6 PVC Snatch Deadlifts </span></p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">6 PVC Hang High Pulls </span></p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">6 PVC Hang Muscle Snatches </span></p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">6 PVC Hang Power Snatch </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-befbabfb-7fff-4166-e9da-366288c9b438">*Rounds 2 use Barbell </span></p><p><br /> </p>
Strength
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-c617143f-7fff-b1cb-314b-4a278c9084b8">EVERY 1:30 x 8 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-c617143f-7fff-b1cb-314b-4a278c9084b8">1 Power Snatch</span></p><p dir="ltr"><span id="docs-internal-guid-c617143f-7fff-b1cb-314b-4a278c9084b8">+</span></p><p dir="ltr"><span id="docs-internal-guid-c617143f-7fff-b1cb-314b-4a278c9084b8">2 Hang Power Snatch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c617143f-7fff-b1cb-314b-4a278c9084b8">*Start Light and build up to or past workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c617143f-7fff-b1cb-314b-4a278c9084b8">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-dad79958-7fff-1480-0cd1-fdefb6fbc58b">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-dad79958-7fff-1480-0cd1-fdefb6fbc58b">6-5-4</span></p><p dir="ltr"><span id="docs-internal-guid-dad79958-7fff-1480-0cd1-fdefb6fbc58b">Power Snatches (115/75)|(75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-dad79958-7fff-1480-0cd1-fdefb6fbc58b">12-10-8</span></p><p dir="ltr"><span id="docs-internal-guid-dad79958-7fff-1480-0cd1-fdefb6fbc58b">Chest to Bar Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-dad79958-7fff-1480-0cd1-fdefb6fbc58b">-Rest 1:30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-dad79958-7fff-1480-0cd1-fdefb6fbc58b">(Score is Total Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-dad79958-7fff-1480-0cd1-fdefb6fbc58b">KG BB: (52.5/35)|(35/25)</span></p><p><br /> </p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-7290468b-7fff-88a3-a63e-df3622047efd">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7290468b-7fff-88a3-a63e-df3622047efd">AMRAP x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7290468b-7fff-88a3-a63e-df3622047efd">5 Power Snatches (115/75)|(75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-7290468b-7fff-88a3-a63e-df3622047efd">10 Chest to Bar Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7290468b-7fff-88a3-a63e-df3622047efd">*P1 works through a full round while P2 completes Max Cal Bike. Once P1 completes a full round partners switch.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7290468b-7fff-88a3-a63e-df3622047efd">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7290468b-7fff-88a3-a63e-df3622047efd">KG BB: (52.5/35)|(35/25)</span></p><p><br /> </p>
