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CrossFit 5/14/2018

13
May

CrossFit 5/14/2018

Gymnastics Warm Up:
2 round
15 Band pull aparts
15 Overhead band pull aparts
30 Second Deadbug home position (with deep belly breaths)
20 Second side plank (each side)
10 Goblet Squats

Central Nervous System Prep:
2 rounds
10 Single leg KB RDL (each side)
5 Squat jump – big explosion
20 Second active bar hang

Strength:
E(3)MOM x 4
Back Squat 10 reps @2020

WOD:
5 minute AMRAP
Buy in: 20/15 Cal Bike (or 200M Sprint for equipment purposes)
With remaining time-
5 Burpees
8 Power Snatch

Rest 3 minutes x 2

Scaled: 95/65
Masters: 115/80
RX: 135/95

Intent: Sprint the bike to dig yourself in a whole and try to climb out. The power snatch should be heavy enough to make you think about what you’re doing but not heavy enough to slow you down.

Gymnastics extra credit:
4 rounds
30 Second Hollow Hold
5 pull Up
10 Push Up
15 Air Squats