171 CrossFit – Wed, Nov 29

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">EMOM x 8 MIN*</span></p><p><span style="background-color:transparent;color:#000000;">MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs</span></p><p><span style="background-color:transparent;color:#000000;">MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press</span></p><p><span style="background-color:transparent;color:#000000;">MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters</span></p><p><span style="background-color:transparent;color:#000000;">MIN 4 – :40 Bird Dogs → :40 Dead Bugs</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Arrows indicate movement change for the 2nd round of EMOM (minutes 5-8).</span></p>

Strength – All
Push Jerk (6-4-2 | 4-3-2*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 3 of 5</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Wave-Loading Cycle</span></p>

Workout – All
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 Shoulder to Overhead (Athlete Choice, Moderate)*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Box Jumps Overs (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Wall Balls (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Weight Options…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(95/65)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(115/75)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(155/105)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB1: (42.5/30)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (52.5/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (60/42.5)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB4: (70/47.5)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 Empty Barbell Upright Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Calf Smash on KB Horn or Lacrosse Ball</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">16 Banded W’s</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">16 Arm Haulers</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>