CALL OR TEXT: (918) 973-3348

CrossFit 11/9/2018

8
Nov

CrossFit 11/9/2018

Gymnastics Warm Up:
2 rounds for quality
8 Walking Inch Worm Push Ups
10 Reverse Lunge Step
20 Second Side Plank ea Side (Scale w/ 30 second plank)

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

Strength:
E(2nd)MOM x 5 rounds
Power Clean + Hang Clean + 2 Front Squats @1311
Same as last week. Beat last week!!!

WOD:
EMOM x 20
1 – 5 Power Clean + Jerk
2 – 50’ Bear Crawl
3 – 3 Power Clean + Jerk (add weight)
4 – 10 Box Jumps 24/20”
5 – 1 Power Clean + Jerk (add weight)

Intent: Pick the proper weights!!! You did Grace on Monday. That should help you gauge weights.

RXtra Credit:
3 sets
5 Snatch Grip BTN Sotts Press + 5 OHS @ 5050
10 Landmine Rotations (ea side)
5 Bar Pull Tuck to Inverts