CrossFit – Mon, Jan 16

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">1-2-3-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">Push-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">1-2 ROUNDS (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">8 PVC Snatch Grip Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">7 PVC Pass Thrus</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">6 Alt. PVC Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-eab8dc0e-7fff-36ba-036f-12544fd588b0">5 PVC Scarecrow Snatches</span></p><p><br /> </p>

Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">5 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">1 Snatch Pull</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">+</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">1 Snatch High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">+</span></p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">1 Muscle Snatch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">Week 3 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a4dba998-7fff-1587-8044-c09cf780d657">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">10 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">3 Power Snatch (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">5 Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-84b02bdd-7fff-6e04-40e5-0cf169185be2">KG BB: (60/42.5)</span></p><p><br /> </p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">10 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">3 Power Snatch (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">5 Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-97f27782-7fff-b22f-1e3d-350630cc38b6">KG BB: (42.5/30)</span></p><p><br /> </p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">2:00 Olympic Wall Squat</span></p><p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">1:00/1:00 Twists Cross Stretch (R/L)</span></p><p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">1:00 Corpse Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6d25bd3b-7fff-eac1-32d6-e306f6c1cd76">(No Measure)</span></p><p><br /> </p>