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CrossFit 10/12/2018

11
Oct

CrossFit 10/12/2018

Gymnastics Warm Up:
2 rounds for quality
10 Boot strappers
10 Jumping Lunges (total; scale to lunge step)
30 second Crab Bridge Hold
30 Second Squat hold

Central Nervous System Prep:
2 rounds – with an empty barbell
5 Hang Muscle snatch
5 Behind the neck push press
5 Overhead squat
5 Bent Over Barbell Row

Strength:
E(2nd)MOM x 4 rounds
Hang Power Snatch + Power Snatch + Overhead squat

WOD:
EMOM: 20 – Hustle up and get your weights ready. All Thrusters come from the floor.
1: 6 Snatches @60% 1RM
2: 50 Double Unders
3: 4 Snatches @65%
4: 8 Toe 2 Bar
5: 2 Snatches @70%

Athletes should work no more than 40 seconds. Pick reps that you will consistently hit each round.

Body: 10 American KB Swings – 50 Single Unders – 30 sec plank for T2B
Scaled: Dub Attempts – Hanging Knee raise
Masters: As Written
RX: As Written

Intent: Only working 40 seconds max. Pick a standard you can hold throughout the workout

RXtra Credit:
2 Rounds
10 Single arm Dumbbell Press (each)
10 Single arm Upright row (each)
10 Single arm Russian KB Swing (each)