CrossFit – Wed, Mar 1

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">:30 Row – Just Legs + :30 Row – Just Arms</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">5 High Hang Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">10 Alt. Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">10 Tuck-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">1 ROUND<br />1:00 Row @ 20-25 S/M</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">5 Hang Power Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">10 Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">10 V-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">1:00 Row @ 25-30 S/M</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">5 Power Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">5 Tempo Strict Press (31×1)</span></p><p dir="ltr"><span id="docs-internal-guid-1a68266e-7fff-e361-2ead-dda67b317e08">10 Hanging Knee Raises</span></p><p><br /> </p>

Strength – Performance
Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep )
<p dir="ltr"><span id="docs-internal-guid-1705c420-7fff-389c-a1ad-9a47b71cecf5">(Score is Weight)</span></p><p><br /> </p>

Strength – Fitness
Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Light-Moderate 5-Rep )
<p dir="ltr"><span id="docs-internal-guid-a6c26bc4-7fff-be09-5dc4-96d69174fd97">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
“HURRICANE”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!

(Score it Total Reps)

KG BB: (52.5/35)

<p><span id="docs-internal-guid-60ed0229-7fff-3fd5-eb63-c9b0f0d53cc0">*NOTE: W.O.W. this our pick for epic workout of the week! </span></p>

Workout – Fitness
“HURRICANE (FITNESS)”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score it Total Reps)

KG BB: (35/25)

<p><span id="docs-internal-guid-004c3bdd-7fff-e529-f0aa-0a36841e977d">*NOTE: W.O.W. this our pick for epic workout of the week! </span></p>

Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-ac628d99-7fff-1d0f-0eb5-56c6c7a0a3a0">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-ac628d99-7fff-1d0f-0eb5-56c6c7a0a3a0">:30/:30 Lat Foam Roll/Side</span></p><p dir="ltr"><span id="docs-internal-guid-ac628d99-7fff-1d0f-0eb5-56c6c7a0a3a0">10 Slow Arm Haulers</span></p><p dir="ltr"><span id="docs-internal-guid-ac628d99-7fff-1d0f-0eb5-56c6c7a0a3a0">5 Cat/Cows</span></p><p dir="ltr"><span id="docs-internal-guid-ac628d99-7fff-1d0f-0eb5-56c6c7a0a3a0">1:00 Child’s Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ac628d99-7fff-1d0f-0eb5-56c6c7a0a3a0">(No Measure)</span></p>