171 CrossFit – Fri, Sep 29
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>10 Wrist Rocks (Fingers Pointed Forward)</p><p>10 Wrist Rocks (Fingers Pointed Backward)</p><p>10 Scap Push-Ups</p><p>5 Yoga Push-Ups</p><p>5 Hand Release Push-Ups</p><p>:20 Handstand or Pike Hold</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>5 Snatch Grip RDL</p><p>5 Snatch Grip Deadlift</p><p>5 Hang Muscle Snatch</p><p>5 BTN Snatch Grip Push Press</p>
Strength – All
EMOM x 10 MINUTES* (Weight)
<p>1 Power Snatch</p><p>+</p><p>1 Hang Power Snatch</p><p> </p><p>*Start Light and build to Moderate+.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
2 SETS (Time)
<p>2-3-4-3-2</p><p>Power Snatch*</p><p>5-10-15-10-5</p><p>Handstand Push-Ups</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*BB Weight Options:</p><p>(135/95)</p><p>(155/105)</p><p>(165/115)</p><p>(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>
Workout – Fitness
2 SETS (Time)
<p>2-3-4-3-2</p><p>Power Snatch*</p><p>5-10-15-10-5</p><p>DB Push Press (Athlete Choice, Moderate)</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*BB Weight Options:</p><p>(95/65)</p><p>(115/75)</p><p>(135/95)</p><p>(155/105)</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>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00 Barbell Tricep Smash*</p><p>1:00 Foam Roll</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>*Place empty bar on rack at chest level. Place arms on top and smash triceps; slowly extending and flexing at the elbow. You can use the other hand to push on the bicep, creating more pressure on the tricep against the barbell.</p><p> </p><p>(No Measure)</p>
