171 CrossFit – Tue, Nov 15
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">EMOM x 8 MINUTES </span></p><p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">MIN 1 – :45 Mod Bike</span></p><p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">MIN 2 – :20/:20 SA Ring Row</span></p><p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">MIN 3 – :45 Up-Down + Shoulder Tap</span></p><p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">MIN 4 – :20/:20 SA DB Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">MIN 5 – :45 Mod Bike</span></p><p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">MIN 6 – :40 Slow Ring Rows </span></p><p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">MIN 7 – :40 Burpees </span></p><p dir="ltr"><span id="docs-internal-guid-24a208bf-7fff-bc9e-fe21-479c509bb7aa">MIN 8 – :20/:20 SA DB Push Press</span></p><p><br /> </p>
Strength
Tempo Bench Press (1.) Tempo Bench Press
5-5-5-5 (21X1)*)
5-5-5-5 (21X1)*)
<p dir="ltr"><span id="docs-internal-guid-8668ea43-7fff-1e3d-73b5-0f1b3e282ea5">*Start Moderate and build to Mod-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8668ea43-7fff-1e3d-73b5-0f1b3e282ea5">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8668ea43-7fff-1e3d-73b5-0f1b3e282ea5">-Short Rest b/t P1 & P2-</span></p><p><br /> </p>
Bench Press (2.) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press*)
<p dir="ltr"><span id="docs-internal-guid-77aabe0f-7fff-c9c9-7e97-d921d249e363">*(Athlete Choice, Light-Mod)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-77aabe0f-7fff-c9c9-7e97-d921d249e363">*Goal should be 15-20 Reps.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-77aabe0f-7fff-c9c9-7e97-d921d249e363">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-1fa85b45-7fff-ab86-99bc-22b44cdc0eef">EMOM x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-1fa85b45-7fff-ab86-99bc-22b44cdc0eef">MIN 1 – 12/10 Cal Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-1fa85b45-7fff-ab86-99bc-22b44cdc0eef">MIN 2 – 20 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-1fa85b45-7fff-ab86-99bc-22b44cdc0eef">MIN 3 – :50 Max Push Press (75/55)|(65/45)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1fa85b45-7fff-ab86-99bc-22b44cdc0eef">*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1fa85b45-7fff-ab86-99bc-22b44cdc0eef">(Score is Total Reps of Push Press)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1fa85b45-7fff-ab86-99bc-22b44cdc0eef">KG BB: (35/25)|(30/20)</span></p><p><br /> </p>
