171 CrossFit – Wed, Sep 13
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>:45 Jumping Jacks</p><p>10 Barbell Deadlifts</p><p>10 Upright Rows</p><p>10 Tuck-Ups </p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>8 Scap Pull-ups / Scap Depressions</p><p>10 V-Ups</p><p>5 Tall Jumps</p><p>10-12 Alt. Elbow Punches</p>
Strength – All
EMOM x 8 MINUTES (Weight)
<p>1 Power Clean</p><p>+</p><p>2 Hang Power Clean</p><p> </p><p>*Start Light and build to Moderate+.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
4 SETS (Time)
<p>10 Toes to Bar</p><p>8 Hang Power Cleans*</p><p>6 Toes to Bar</p><p>4 Power Cleans</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*BB Weights:</p><p>SET 1: (115/75)</p><p>SET 2: (135/95)</p><p>SET 3: (155/105)</p><p>SET 4: (185/135)</p><p> </p><p>(Score is Total Time)**</p><p> </p><p>**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.</p><p> </p><p>KG BB1: (52.5/35)</p><p>KG BB2: (60/42.5)</p><p>KG BB3: (70/47.5)</p><p>KG BB4: (85/60)</p>
Workout – Fitness
4 SETS (Time)
<p>10 Toes to Something</p><p>8 Hang Power Cleans*</p><p>6 Toes to Something</p><p>4 Power Cleans</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*BB Weights:</p><p>SET 1: (75/55)</p><p>SET 2: (95/65)</p><p>SET 3: (115/75)</p><p>SET 4: (135/95)</p><p> </p><p>(Score is Total Time)**</p><p> </p><p>**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.</p><p> </p><p>KG BB1: (35/25)</p><p>KG BB2: (42.5/30)</p><p>KG BB3: (52.5/35)</p><p>KG BB4: (60/42.5)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 SLOW Zottman Curls</p><p>1:00 Lat Foam Roll</p><p>10 Banded Ws</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
