171 CrossFit – Fri, Nov 4
Warm-up
Warm-Up
<p>ON A 7:00 RUNNING CLOCK…</p><p>1 ROUND<br />10 Box Step-Overs<br />10 Clean Deadlifts <br />10 Upright Rows<br />10 Strict Press</p><p>Into…</p><p>1 ROUND<br />8 Half Box Jumps<br />8 High Pulls<br />8 Push Press</p><p>Into…</p><p>AMRAP IN REMAINING TIME…<br />6 Box Jump Overs<br />6 Hang Muscle Cleans<br />6 Push Jerk<br /> </p>
Strength
Clean and Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk)
Build to a Heavy 1-Rep Clean & Jerk)
<p>(Score is Weight)</p><p>Week 9 of 9<br /> </p>
Workout
Metcon (Weight)
<p>EMOM x 10 MINUTES<br />1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)</p><p>-Rest with Time Remaining-</p><p>(Score is Weight)<br /> </p>
Optional Finisher
Metcon
<p>FOR QUALITY<br />600/400 Alt. Box Step-Ups (24/20)*</p><p>Week 3 of 4 — "Chad" Extra Credit</p><p>*Weight Vest Optional</p><p>(No Measure)<br /> </p>
