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CrossFit 11/5/2018

4
Nov

CrossFit 11/5/2018

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

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

Strength:
E(2)MOM x 4 – Back Squat – 5 reps @50X1
Same Sets, Reps and Tempos as last week. Try to beat last week’s weight.

WOD:
“Grace”
30 Clean & Jerks 135/95

Body- 65/45
Scale- 95/65
Masters- As Written
RX- As Written

Intent: Work hard. This is fast. Dig deep..

RXtra Credit:
3 rounds for quality
25’ Handstand Walk (Scale w/50’ Bear Crawl)
10 Single Arm Bent Over Row (ea Arm)