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CrossFit 10/19/2018

18
Oct

CrossFit 10/19/2018

Gymnastics Warm Up:
2 rounds for quality
5 walking inch worms
10 bird dogs (total)
10 fire hydrants

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
Muscle snatch + 2 hang power snatch

WOD:
EMOM: 20 – Hustle up and get your weights ready. All Thrusters come from the floor.
1: 4 + 4 Hang Power Snatches + [email protected]% 1RM
2: 10 Box Jumps
3: 3+3 Hang Power Snatches + [email protected]%
4: 10 Hand release push up
5: 2+2 Hang Power Snatches + [email protected]%

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

Body: 10 American KB Swings – Step up- Push Up
Scaled: Step Up
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
Max effort perfect pushups
Rest 30 seconds
Max effort unbroken foot elevated ring rows
Rest 30 seconds