171 CrossFit – Sat, Sep 16
Warm-Up
Warm-Up
<p>AMRAP x 4 MINUTES </p><p>2-4-6 and so on…</p><p>Alt. Box Step-Overs </p><p>Alt. DB Deadlifts </p><p>Ring Rows </p><p> </p><p>Short Rest Into…</p><p> </p><p>2 ROUNDS </p><p>5/5 DB Hang Power Clean* </p><p>5/5 DB Push Press* </p><p>7 Box Jump Overs </p><p>7 Kip Swings</p><p> </p><p>*RND 2 combine movements into 3/3 DB Hang Power Clean & Jerks.</p>
Skill – All
ON A 10:00 RUNNING CLOCK…
<p>Practice A Gymnastics Pull Option*</p><p> </p><p>*Options:</p><p>Vertical Ring Rows</p><p>(Strict) Pull-Ups</p><p>(Strict) Chest to Bar</p><p>Bar/ Ring Muscle-Ups</p><p> </p><p>(No Measure)</p>
Workout – Performance
EMOM x 18 MINUTES (AMRAP – Reps)
<p>MIN 1 – :45 Max DB Hang Power Clean & Jerk (50/35)</p><p>MIN 2 – 10 Box Jump Overs (24/20) + 2 Muscle-Ups*</p><p> </p><p>*Rest remaining time each minute.</p><p> </p><p>(Score is Lowest Reps of DB HPC&J)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
EMOM x 18 MINUTES (AMRAP – Reps)
<p>MIN 1 – :45 Max DB Hang Power Clean & Jerk (35/20)</p><p>MIN 2 – 8 Box Jump Overs (20) + 4 Pull-Ups*</p><p> </p><p>*Rest remaining time each minute.</p><p> </p><p>(Score is Lowest Reps of DB HPC&J)</p><p> </p><p>KG DB: (15/10)</p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 18 MINUTES</p><p>4 DB Hang Power Clean & Jerk (Athlete Choice)</p><p>4 Box Jump Overs (24/20)</p><p>2 Muscle-Ups**</p><p> </p><p>*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.</p><p>**Option for Ring or Bar.</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :15-:30 False Grip Ring Dead Hang*</p><p>MIN 2 – 10/10 Single Arm DB Upright Rows</p><p>MIN 3 – :25/:25 Half Pigeon on Box</p><p> </p><p>*Can be done from the tall or short rings.</p><p> </p><p>(No Measure)</p>
