CrossFit – Fri, Jan 20

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">3 Empty Barbell Strict Press (option to add in some elbow punches)</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">3 Scap Pull-Ups + 3 Kip Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">4 Bodyweight Lunge-Lunge-Squats</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">4 Hang High Pulls + 4 Hang Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-7b6c8f1c-7fff-e780-ab8c-9e4d4d0f3484">8 Ring Rows</span></p><p><br /> </p>

Strength – All
Power Clean (8-6-4-8-6-4*)
<p dir="ltr"><span id="docs-internal-guid-fcc78014-7fff-3e71-0932-f6b3b58c3cab">*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 8-6-4 should be heavier than the first.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fcc78014-7fff-3e71-0932-f6b3b58c3cab">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fcc78014-7fff-3e71-0932-f6b3b58c3cab">Week 3 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fcc78014-7fff-3e71-0932-f6b3b58c3cab">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Crossfit Games Open 19.5 (Ages 16-54)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

<p dir="ltr"><span id="docs-internal-guid-ff85967a-7fff-4905-bc68-a891c143244c">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ff85967a-7fff-4905-bc68-a891c143244c">KG BB: (42.5/30)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ff85967a-7fff-4905-bc68-a891c143244c">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.</span></p><p><br /> </p>

Workout – Fitness
Crossfit Games Open 19.5 Scaled (Ages 16-54)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

<p dir="ltr"><span id="docs-internal-guid-b81c2516-7fff-12a5-7328-b8c16c3a295a">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b81c2516-7fff-12a5-7328-b8c16c3a295a">KG BB: (30/20)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b81c2516-7fff-12a5-7328-b8c16c3a295a">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.</span></p><p><br /> </p>