171 CrossFit – Tue, Oct 3
Warm-Up
Warm-Up
<p>EMOM x 8 MINUTES </p><p>MIN 1 – 8 Scap Pull-Ups + Max Kip Swings</p><p>MIN 2 – 8 RDL + Max Glute Bridge-Ups</p><p>MIN 3 – 8 Scap Push-Ups + Max Alt. Shoulder Taps</p><p>MIN 4 – 8 Hang High Pulls + Max Elbow Punches</p>
Strength – All
Power Clean (10-8-6-8-6-4*)
<p>*Start Light and build to Mod+. The second wave should be heavier than the first.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 1 of 5</p><p>Strength | Wave-Loading Cycle</p>
Workout – Performance
8 ROUNDS FOR TIME (Time)
<p>3 Hang Power Cleans (185/135)</p><p>6 Toes to Bar</p><p>9 Up-Down Over Bar</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (85/60)</p>
Workout – Fitness
8 ROUNDS FOR TIME (Time)
<p>3 Hang Power Cleans (135/95)</p><p>6 Toes to Something</p><p>9 Up-Downs</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (60/42.5)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Empty Barbell Upright Rows</p><p>5/5 Shoulder Cars Against Wall</p><p>10 Wide Grip Empty Barbell Bent Over Rows</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
