171 CrossFit – Tue, Oct 17
Warm-Up
Warm-Up
<p>1 ROUND</p><p>100m Jog</p><p>5 Barbell Upright Rows</p><p>10 Alt. Elbow Punches</p><p>5/5 Leg Swings</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>100m Run</p><p>5 Jefferson Curls</p><p>5 Hang High Pulls</p><p>10 Alt. Groiners</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>100m Sprint</p><p>5 Clean Deadlifts</p><p>5 High Hang Muscle Cleans*</p><p>10 Alt. Cat Cows</p><p> </p><p>*Emphasize quick cycling for the workout</p>
Strength – All
Power Clean (6-4-2 | 4-3-2*)
<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 3 of 5</p><p>Strength | Wave-Loading Cycle</p>
Workout – Performance
3 SETS (Time)
<p>200m Run</p><p>10 Hang Power Cleans (155/105)</p><p>200m Run</p><p>5 Hang Power Cleans</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (70/47.5)</p>
Workout – Fitness
3 SETS (Time)
<p>200m Run</p><p>10 Hang Power Cleans (115/75)</p><p>200m Run</p><p>5 Hang Power Cleans</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (52.5/35)</p>
Optional Cool Down
FOR QUALITY
<p>1:30 Hurdler Stretch (R)</p><p>1:30 Hurdler Stretch (L)</p><p>1:00 Butterfly Stretch</p><p>1:00 Saddle Stretch</p><p>1:00 Corpse Pose</p><p> </p><p>(No Measure)</p>
