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CrossFit 10/5/2018

4
Oct

CrossFit 10/5/2018

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: 7 Power Snatch @50% 1RM
2: 8 Strict Hand Stand Push Up
3: 5 Power Snatch @55%
4: 8 Reverse Burpee
5: 3 Power Snatch @60%

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

Body: 3x American KB Swings – Push Up
Scaled: Dumbbell Z press for HSPU
Masters: As Written
RX: As Written

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

RXtra Credit:
3 Rounds
30 Second max Hip to ring Kipping
Rest 30 seconds
30 Second wall facing handstand hold
Rest 30 seconds

3
Oct

CrossFit 10/5/2018

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: 7 Power Snatch @50% 1RM
2: 8 Strict Hand Stand Push Up
3: 5 Power Snatch @55%
4: 8 Reverse Burpee
5: 3 Power Snatch @60%

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

Body: 3x American KB Swings – Push Up
Scaled: Dumbbell Z press for HSPU
Masters: As Written
RX: As Written

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

RXtra Credit:
3 Rounds
30 Second max Hip to ring Kipping
Rest 30 seconds
30 Second wall facing handstand hold
Rest 30 seconds

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