171 CrossFit – Tue, Oct 31
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>:30 Row</p><p>10 PVC Pass Through</p><p>8 PVC Press From Half Squat*</p><p>4 Inch Worms</p><p> </p><p>*1st Round Press from Front Rack, 2nd Round Snatch Grip Press from behind the Back.</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>10 Up-Downs</p><p>6 BB Clean Deadlifts</p><p>10 BB Alt. Elbow Punches</p><p>6 BB Push Press</p><p> </p><p>Into…</p><p> </p><p>1 ROUND (Time Permitting)</p><p>6 Burpees</p><p>6 Snatch Deadlift</p><p>6 Hang Snatch High Pull</p><p>6 High Hang Muscle Snatch</p>
Extended Warm-Up – All
EMOM x 8 MINUTES*
<p>MIN 1 – 2-4 Power Snatches</p><p>MIN 2 – 2-4 Hang Clean & Jerks</p><p> </p><p>*Start Light and build to workout weight or slightly past.</p><p> </p><p>(No Measure)</p>
Workout – Performance
“WITCH WAY?” (Time)
<p><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p><span style="background-color:transparent;color:#000000;">10 Power Snatches (115/75)</span></p><p><span style="background-color:transparent;color:#000000;">20 Hang Clean & Overhead</span></p><p><span style="background-color:transparent;color:#000000;">30 Burpees</span></p><p><span style="background-color:transparent;color:#000000;">60/50 Cal Row</span></p><p><span style="background-color:transparent;color:#000000;">30 Burpees</span></p><p><span style="background-color:transparent;color:#000000;">20 Hang Clean & Overhead</span></p><p><span style="background-color:transparent;color:#000000;">10 Power Snatches</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">KG BB: (52.5/35)</span></p>
Workout – Fitness
“WITCH WAY? (FITNESS)” (Time)
<p><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p><span style="background-color:transparent;color:#000000;">10 Power Snatches (75/55)</span></p><p><span style="background-color:transparent;color:#000000;">20 Hang Clean & Overhead</span></p><p><span style="background-color:transparent;color:#000000;">20 Burpees</span></p><p><span style="background-color:transparent;color:#000000;">50/40 Cal Row</span></p><p><span style="background-color:transparent;color:#000000;">20 Burpees</span></p><p><span style="background-color:transparent;color:#000000;">20 Hang Clean & Overhead</span></p><p><span style="background-color:transparent;color:#000000;">10 Power Snatches</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">KG BB: (35/25)</span></p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :25/:25 Moose Antlers</p><p>MIN 2 – :50 90-90 Alt. Hip Rotations</p><p>MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*</p><p> </p><p>*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.</p><p> </p><p>(No Measure)</p>
