171 CrossFit – Fri, Nov 3

Warm-Up
Warm-Up
<p>2 ROUNDS </p><p>10 Burpees </p><p>10 Ring Rows </p><p>5 Scap Depressions </p><p>5 Kip Swings </p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting) </p><p>5 Clean Deadlifts </p><p>5 Hang High Pulls </p><p>10 Alt. Elbow Punches </p><p>5 Hang Muscle Cleans</p>

Strength – All
Power Clean (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Power Clean)

<p>(Score is Weight)</p><p> </p><p>Week 5 of 5</p><p>Strength | Wave-Loading Cycle</p>

Workout – Performance
EMOM x 10 MINUTES (Weight)
<p>Pull-Ups*</p><p>1 Power Clean (85% of 1-Rep)</p><p> </p><p>*Pull-Up Volume Options:</p><p>6 Reps</p><p>8 Reps</p><p>10 Reps</p><p>12 Reps</p><p>**Option for Chest to Bar.</p><p> </p><p>(Score is Weight)</p>

Workout – Fitness
EMOM x 10 MINUTES (Weight)
<p>Jumping Pull-Ups*</p><p>1 Power Clean (75% of 1-Rep)</p><p> </p><p>*Jumping Pull-Up Volume Options:</p><p>6 Reps</p><p>8 Reps</p><p>10 Reps</p><p>12 Reps</p><p>**Option for Kipping Pull-Ups</p><p> </p><p>(Score is Weight)</p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Alt. Wrist Push-Ups</p><p>10 Alt. 90-90 Good Morning Hip Rotations</p><p>10 Glute Bridge-Ups</p><p>1:00 Glute Bridge Hold</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>