171 CrossFit – Wed, Nov 16
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c7387696-7fff-cbab-445b-ca13d69c0eff">AMRAP x 8 MINUTES </span></p><p dir="ltr"><span id="docs-internal-guid-c7387696-7fff-cbab-445b-ca13d69c0eff">8 Slow Air Squats </span></p><p dir="ltr"><span id="docs-internal-guid-c7387696-7fff-cbab-445b-ca13d69c0eff">8 Knee Push-Ups </span></p><p dir="ltr"><span id="docs-internal-guid-c7387696-7fff-cbab-445b-ca13d69c0eff">8 Muscle Cleans </span></p><p dir="ltr"><span id="docs-internal-guid-c7387696-7fff-cbab-445b-ca13d69c0eff">8 Kang Squats </span></p><p><br /> </p>
Strength
Back Squat (5-5-5*)
<p dir="ltr"><span id="docs-internal-guid-c587861e-7fff-1597-3df9-894f743262f1">*1+1/2 Back Squat</span></p><p><span id="docs-internal-guid-c587861e-7fff-1597-3df9-894f743262f1">Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c587861e-7fff-1597-3df9-894f743262f1">(Score is Weight)</span></p><p><br /> </p>
Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
<p dir="ltr"><span id="docs-internal-guid-f6978919-7fff-b440-58e5-3e92a5ae5de5">Alternative Weight: (95/65)</span></p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-e6682f1b-7fff-feef-2cd3-bfaf3a171bc5">*Pick up where you left off.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e6682f1b-7fff-feef-2cd3-bfaf3a171bc5">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e6682f1b-7fff-feef-2cd3-bfaf3a171bc5">KG BB: (60/42.5)|(42.5/30)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e6682f1b-7fff-feef-2cd3-bfaf3a171bc5">Last Seen: 11/20/21</span></p><p><br /> </p><p><br /> </p>
