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CrossFit 4/30/2018

29
Apr

CrossFit 4/30/2018

Gymnastics Warm Up:
3 round
10 second bottom of dip hold
20 second L hang
30 Second plank with shoulder tap

Central Nervous System Prep:
3 rounds
12 Goblet Cossack Squats
100ft Heavy Plate Carry (hug to chest)

Strength:
E(2nd)MOM x 5
Front Squat 5×5 @65% @2020 Tempo

WOD:
4 rounds for time
5 Power Clean
10 Front Squat
5 Push Jerk
50 Double Unders

Scaled: 95/65
Masters: 135/95
RX: 135/95

Intent: Working on managing barbell cycling under heavy leg fatigue.

Gymnastics extra credit:
3 rounds for quality
5 Chest 2 Bar
20 Second hand stand hold (facing the wall)
20 Second Dip tuck support
10 Second tripod head stand