CrossFit – Fri, Mar 17

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">1-2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">10 Up-Down</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">10 Lateral Jumps Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">10 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">8 OH Press</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 Groiners + Twist</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 Burpees Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 BB Muscle Clean</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 BB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-4c7e411f-7fff-de71-f104-71a53084efce">6 BB Front Squat</span></p>

Strength – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-960f433f-7fff-1032-b1bb-dfa7bce35423">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-960f433f-7fff-1032-b1bb-dfa7bce35423">Build to a Moderate 3-Rep Hang Squat Clean Thruster</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-960f433f-7fff-1032-b1bb-dfa7bce35423">(Score is Weight)</span></p>

Strength – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-c4ceb07f-7fff-b5c4-6011-cfcff15cd806">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-c4ceb07f-7fff-b5c4-6011-cfcff15cd806">Build to a Moderate 3-Rep Hang Power Clean + Thruster*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c4ceb07f-7fff-b5c4-6011-cfcff15cd806">*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c4ceb07f-7fff-b5c4-6011-cfcff15cd806">(Score is Weight)</span></p>

Workout – Performance
“SHAMROCK SHAKE”
10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG BB: (60/42.5)

<p dir="ltr"><span id="docs-internal-guid-87bba4bb-7fff-8b9c-6068-619cfbdd274e">*NOTE: W.O.W. this our pick for epic workout of the week!</span></p>

Workout – Fitness
“SHAMROCK SHAKE (FITNESS)”
10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)**
4 Jumping C2B Pull-Ups
5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.

(Score is Total Time)

KG BB: (52.5/35)

<p dir="ltr"><span id="docs-internal-guid-c5038a3d-7fff-495d-59a5-3fd809fa536d">*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-338dd7d9-7fff-6a79-dabf-91750f8da322">2-3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">1:00/1:00 Empty Barbell Quad Smash</span></p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">10/10 Single Arm Banded Lat Pushdown</span></p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">10 Banded Upright Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-338dd7d9-7fff-6a79-dabf-91750f8da322">(No Measure)</span></p>