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CrossFit 4/11/2018

10
Apr

CrossFit 4/11/2018

Gymnastics Warm Up:
3 rounds
3 scap pull up
3 strict pull up
6 bootstrappers
9 PVC Overhead squat
12 Sit Ups
20 second squat hold

Central Nervous System Prep:
3 rounds for quality
5 Deficit push up negatives @5000
30 second PVC Hollow Hold
30 second PVC Arch Hold
50ft Single arm overhead carry (25 each arm)

Strength:
E(other)MOM x 6 rounds
6 Push Press (sets 4-6 at same weight)

WOD
4 rounds for time
18 wall ball
12 Box Jump
6 Power snatch

Scaled: 14/10#WB – 24/20 step ups – 95/65
Masters: 20/14 – 24/20 – 115/80
RX: 20/14 – 24/20 – 135/95

Intent: Weights are staying light in order to move quickly. Power snatches should be unbroken

Gymnasty Extra Credit:
3 rounds for quality
15 weighted glute bridge
15 band pull apart
5 strict toe 2 bar
50 low box step up (12 or lower) (hug a med ball to your chest)