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CrossFit 11/12/2018

11
Nov

CrossFit 11/12/2018

Gymnastics Warm Up:
8 Minutes
10 OH Plate Lunges (5 ea leg)
5 Pike Push [email protected] (Scale w/ Push [email protected])
30 Sec Dead Bug Hold
5 Burpees

Central Nervous System Prep:
3 Rounds w/ empty barbell
5 Hang Muscle Cleans
5 Back Squats
5 Push Press

Strength:
E(2)MOM x 4 – Back Squat – 5 reps @05X1
Obey that tempo.  If you want to get freaky strong, get strong in the bottom of your squat.
Always use a spotter.

WOD:
“Elizabeth” – Cap at 7 Minutes
21-15-9
Power Cleans 135/95
Ring Dips

Body- 65/45 – Push Ups
Scale- 95/65 – Push Ups
Masters- As Written
RX- As Written

Intent: The reason this is capped, is we don’t want you pacing. Go fast.

RXtra Credit:
3 rounds for quality
8 Strict Handstand Push Ups (scale with Pike Push Ups @5000)
10 Single Arm Bent Over Row (ea Arm)