CrossFit – Fri, Feb 3

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">:45 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">10 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">8 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">6 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">4 Kip Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">2 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">5 Snatch Grip Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">5 Above the Knee High Pulls**</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">5 ATK Muscle Snatch**</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">5 ATK Power Snatch**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">*RND 1 w/ PVC. RND 2 w/ BB.</span></p><p dir="ltr"><span id="docs-internal-guid-c8ef48b5-7fff-1780-e202-b86a0a5a0c92">**Option to take BB from Below the Knee position in 2nd round. </span></p><p><br /> </p>

Strength – All
Power Snatch (EMOM x 10 MINUTES
2 Power Snatch*)
<p dir="ltr"><span id="docs-internal-guid-52c4a074-7fff-67b2-b5bb-878449e90da5">*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52c4a074-7fff-67b2-b5bb-878449e90da5">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-52c4a074-7fff-67b2-b5bb-878449e90da5">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">5 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">4 Bar Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">6 Hang Power Snatches (115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">12/10 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">2 Bar Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">3 Hang Power Snatches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ffbb31a8-7fff-18bb-2442-0816c7e98da7">KG BB: (52.5/35)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">5 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">4 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">6 Hang Power Snatches (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">10/8 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">4 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">3 Hang Power Snatches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-28e1f5e1-7fff-27a9-05cf-d3abc133dac9">KG BB: (42.5/30)</span></p>

Optional Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">6:00 of Yoga Flow…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">Suggested Flow:</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Pigeon (R)</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Dragon (R)</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Pigeon (L)</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Dragon (L)</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Frog Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">1:00 Rebound</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ad862b8a-7fff-717b-6979-157c291f6851">(No Measure)</span></p><p><br /> </p>