CrossFit – Mon, Jan 23

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">20 Crossbody Mountain Climbers</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">8 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Knee Push-ups*</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">4 Tall Jumps</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">*Option for Standard Push-Ups.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Clean Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Alt. Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-d913306b-7fff-5f59-88ba-f69ee4c7ee81">6 Push-Ups </span></p><p><br /> </p>

Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">5 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">1 Clean Pull</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">+</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">1 Clean High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">+</span></p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">1 Muscle Clean</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9445f4f7-7fff-98b2-00cb-e4d3f02a03fd">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Elizabeth
21-15-9
Clean, 135# / 95#
Ring Dips

<p dir="ltr"><span id="docs-internal-guid-306d5bfa-7fff-5837-f6ad-dbacea0fab37">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-306d5bfa-7fff-5837-f6ad-dbacea0fab37">KG BB: (60/42.5)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-306d5bfa-7fff-5837-f6ad-dbacea0fab37">NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.</span></p><p><br /> </p>

Workout – Fitness
“ELIZABETH (FITNESS)”
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)

<p>NOTE: New Benchmark. Power Clean only.</p>

Optional Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-4c68dab1-7fff-f346-e219-2d0815d79eba">12 Slow Arm Haulers</span></p><p dir="ltr"><span id="docs-internal-guid-4c68dab1-7fff-f346-e219-2d0815d79eba">10 Cat/Cows</span></p><p dir="ltr"><span id="docs-internal-guid-4c68dab1-7fff-f346-e219-2d0815d79eba">1:30/1:30 Banded Lat/Tricep Distraction</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c68dab1-7fff-f346-e219-2d0815d79eba">(No Measure)</span></p><p><br /> </p>