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CrossFit 8/10/2018

9
Aug

CrossFit 8/10/2018

Gymnastics Warm Up:
2 rounds for quality
10 scap pull up
12 walking lunge step
20 second dip support

Central Nervous System Prep:
4 rounds – with empty barbell
5 Hang power snatch
5 Overhead squat
5 drop snatch

Strength:
E(2nd)MOM x 5 rounds
Muscle Snatch + Squat Snatch + Overhead Squat @1311

WOD:
9 minute AMRAP
5 Hang power snatch
7 Ring dip
9 Box Jump 24/20”

Scaled: 75/55 – Push Ups
Masters: 95/65
RX: 95/65

Intent: Don’t let yourself stop!

Gymnasty Extra Credit:
3 sets
400m run holding medball to chest
10 medball cossack squats

Sweat Class
“Downhill”
EMOM – 10 rounds – Bike
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Rest 1 min
EMOM – 10 rounds – Row
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Intent: High energy today!