171 CrossFit – Sat, Nov 18
Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">1 ROUND </span></p><p><span style="background-color:#ffffff;color:#000000;">1:30 Cal Bike </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Calf + Tib Raises </span></p><p><span style="background-color:#ffffff;color:#000000;">20 Bunny Hops </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Sumo Stance Good Mornings </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. BB Elbow Punches </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">2 ROUNDS </span></p><p><span style="background-color:#ffffff;color:#000000;">:45 Cal Bike </span></p><p><span style="background-color:#ffffff;color:#000000;">30 Single Unders*</span></p><p><span style="background-color:#ffffff;color:#000000;">10 BB RDLs</span></p><p><span style="background-color:#ffffff;color:#000000;">10 BB Upright Rows </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*RND2, complete 15 Tall Jump Single Unders. </span></p>
Strength – All
EVERY 2:00 x 5 SETS* (Weight)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Power Clean</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Hang Power Clean</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light-Moderate and end Mod-Heavy.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>
Workout – Performance
FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50-75-100-75-50*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15-20-25-20-15</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hang Power Cleans (95/65)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Complete 15/12 Cal Bike after each round. Ex: RND1 = 50 DU + 15 HPC + 15/12 Cal Bike.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (42.5/30)</span></p>
Workout – Fitness
FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100-150-200-150-100</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15-20-25-20-15</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hang Power Cleans (65/45)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Complete 12/10 Cal Bike after each round. Ex: RND1 = 100 SU + 15 HPC + 12/10 Cal Bike.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (30/20)</span></p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 18 MINUTES*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100-150-200</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30-40-50</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hang Power Clean (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps) </span></p>
Optional Cool Down
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – Supinated Bar Hang*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – Olympic Wall Squat</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – Calf + Tib Raises</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Feet on ground.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
