CrossFit – Wed, Jan 18

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">8/6 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">8 DB Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-529cd106-7fff-5840-f28a-436f1a54d5ab">8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*</span></p><p><br />*Arrows denote movement change from set to set.</p>

Strength – All
Deadlift (6-6-6-6*)
<p dir="ltr"><span id="docs-internal-guid-5c00b447-7fff-c1f6-b90a-ae849f3ad5bf">*Start Moderate and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c00b447-7fff-c1f6-b90a-ae849f3ad5bf">Week 3 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c00b447-7fff-c1f6-b90a-ae849f3ad5bf">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">5 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">10 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">5 Deadlifts (315/205)</span></p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">Max Cal Bike w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">(Score is Total Cals)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8818a3d3-7fff-4bd5-d44c-12f01729811b">KG BB: (143/93)</span></p><p><br /> </p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">5 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">ON A 2:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">10 DB Push Press (Athlete Choice, Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">5 Deadlifts (225/155)</span></p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">Max Cal Bike w/ Time Remaining…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">(Score is Total Cals)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7c6ce69-7fff-a064-3935-5650da93f779">KG BB: (100/70)</span></p><p><br /> </p>