171 CrossFit – Fri, Oct 13

Warm-Up
Warm-Up
<p>2 ROUNDS </p><p>8 Cat Cows</p><p>8 Alt. Groiners</p><p>8 Bootstrappers</p><p>10/10 Wrist Circles</p><p> </p><p>Into… </p><p> </p><p>3-4 ROUNDS </p><p>8 Up-Downs</p><p>8 Barbell Deadlifts</p><p>8 Hang High Pulls</p><p>8 Elbow Punches</p><p>8 Front Rack Lunges</p>

Strength – All
Power Clean (8-6-4-6-4-2*)
<p>*Start Moderate and build to Heavy. The second wave should be heavier than the first.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 5</p><p>Strength | Wave-Loading Cycle</p>

Workout – Performance
EMOM x 12 MINUTES* (Weight)
<p>1 Deadlift</p><p>+</p><p>2 Power Cleans</p><p>+</p><p>3 Front Squats</p><p> </p><p>*MINUTES 1-4: (185/135)</p><p>MINUTES 5-8: (205/145)</p><p>MINUTES 9-12: (225/155)</p><p> </p><p>(Score is Heaviest Weight)</p><p> </p><p>KG BB1: (85/60)</p><p>KG BB2: (93/65)</p><p>KG BB3: (100/70)</p>

Workout – Fitness
EMOM x 12 MINUTES* (Weight)
<p>1 Deadlift</p><p>+</p><p>2 Power Cleans</p><p>+</p><p>3 Front Squats</p><p> </p><p>*MINUTES 1-4: (135/95)</p><p>MINUTES 5-8: (155/105)</p><p>MINUTES 9-12: (165/115)</p><p> </p><p>(Score is Heaviest Weight)</p><p> </p><p>KG BB1: (60/42.5)</p><p>KG BB2: (70/47.5)</p><p>KG BB3: (75/52.5)</p>

Optional Cool Down
1-2 SETS FOR QUALITY
<p>200m Cool Down Walk</p><p>10/10 Single Leg Glute Bridge-Ups</p><p>10 Cat/Cows</p><p>5 Bodyweight Jefferson Curls</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>