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CrossFit 11/19/2018

18
Nov

CrossFit 11/19/2018

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

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

Strength:
E(2)MOM x 4 – Back Squat – 5 reps @05X1
Same Sets, Reps and Tempos as last week. Try to beat last week’s weight.

WOD:
“Dianne” – Cap at 7 Minutes
21-15-9
Deadlifts 225/155
HSPU’s

Body- 95/65 – Push Ups
Scale- 155/105 – Pike 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
10 GHD Sit Ups (scale with GHD to parallel)
10 GHD Hip Extentions