171 CrossFit – Sat, Nov 19

Warm-Up

2:00 PVC Passes & Around the Worlds Into… 2-3 SETS BARBELL WARM-UP10/10 Elbow Punches10 Behind the Neck Presses10 High Bar Back Squats10 Good Morning10 Dip + Hold + Stands (Barbell in the Front Rack)-Quick Rest b/t Sets-

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*2 Push Press+1 Push Jerk *Start Light-Mod and build to Mod-Heavy. (Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES5 Shoulder To Overhead (135/95)|(95/65)*30 Double Unders -Rest 1:30- AMRAP x 6 MINUTES5 Shoulder To Overhead30 Double Unders15 Wall Balls (20/14)|(14/10) -Rest 1:30- AMRAP x 8 MINUTES5 Shoulder To Overhead30 Double Unders15 Wall Balls10 Burpees *Option for athletes to go ‘heavy’ with 155/105 or 185/135. (Score is Total Rounds + Reps) KB BB:(60/42.5)|(42.5/30)KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2… AMRAP x 6 MINUTES*5 Shoulder To Overhead (Athlete Choice)20 Double Unders *P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch. -Rest 1:30- AMRAP x 8 MINUTES*5 Shoulder To Overhead20 Double Unders10 Wall Balls (20/14)|(14/10) *P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch. -Rest 1:30- AMRAP x 10 MINUTES*5 Shoulder To Overhead20 Double Unders10 Wall Balls5 Burpees *P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch. (Score is Total Reps) KG WB: (9/6)|(6/5)

November 19, 2022: 171 CrossFit – Sat, Nov 19

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