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CrossFit 12/8/2018

7
Dec

CrossFit 12/8/2018

Warm Up:
2 Rounds
10 OH Plate Lunges (5 ea leg)
10 Pallof Press (ea direction)
8 Pike Push [email protected] (Scale w/ Push [email protected])
8 Elevated Ring Rows @5000 (Scale w/ Ring Rows @5000)
3 Broad Jumps (bang, bang, bang)

Central Nervous System Prep:
2 Rounds w/ empty barbell
5 Hang Muscle Cleans
5 Hang Cleans
5 Split Jerks

Speed Strength:
E(2)MOM x 5 – Power Clean + Hang Clean + Split Jerk

Strength:
E(2)MOM x 5 – Back Squat – 5 reps @30X1

RXtra Credit:
3 rounds for quality
4 Clean Pulls (w/ 2 second pause at knee) @ 105% Max Clean
8 Clean Grip Sotts Press