CrossFit – Mon, Jan 22

Warm Up
Hip Halo Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

1-2 Sets
1:00 Row (moderate)
10 Box Jump w/Step Down (build each set)
10 PVC Pass Through
10 PVC Around the World (5 each side)
5 Overhead Squat (45/35)
5 Front Squat (45/35)
-Then-
Warm Up to both squat weights.

3. Workout Prep

1 set (at workout pace):
100m Row
2 Box Jump Over (at workout height)
2 Overhead Squat (at workout weight)
2 Front Squat (at workout weight)

Tony Stark (AMRAP – Reps)

5 Sets
AMRAP 3 Minutes
250/200m Row
20 Box Jump Overs (24/20)
Odd Sets: Max Overhead Squats (115/80) in remaining time
Even Sets: Max Front Squats (115/80) in remaining time
-rest 3 minutes b/t sets-

Strength
Squat Clean (For Time: (2 Sets)
5 Squat Cleans @185/125# or 60-65%
4 Squat Cleans @ 205/145# or 68-70%
3 Squat Cleans @ 245/165# or 75-78%
2 Squat Cleans @ 275/185# or 80-85%
1 Squat Clean @ 315/205# or 88-90%
)

*Rest 3-5 Minutes between sets.
**Cycled or fast singles

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