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CrossFit 8/24/2018

23
Aug

CrossFit 8/24/2018

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 an empty barbell
5 Hang power snatch
5 Overhead squat
5 drop snatch

Strength:
E(2nd)MOM x 5 rounds
Snatch (pause 3 second at knees) + Hang snatch

WOD:
10-8-6-4-2
Power snatch
Bar over burpees
Pull Up

Scaled: 75/55 – ring row
Masters: 95/65
RX: 95/65

Intent: This workout should be fast. Pick a weight that will hurt.

Gymnasty Extra Credit:
3 sets
400m run
5 strict toes to bar
Rest 2 minutes

Sweat Class
“FriYAY”
Warm up: In a 5 minute window
Beginner – 2 x 5 push ups, 10 sit ups, 15 squats
Advanced – 4 x 5 push ups, 10 sit ups, 15 squats
Rest 1:00
EMOM x 8 minutes
Row 0:40
Rest 1:00
Alt. EMOM x 8 minutes
10 sit ups / 10 squats