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CrossFit 9/14/2018

13
Sep

CrossFit 9/14/2018

Gymnastics Warm Up:
2 rounds for quality
20 Second bottom Squat hold
10 Inch worm push up
20 Second Hollow Hold

Central Nervous System Prep:
3 rounds – with an empty barbell
30 Second Barbell on knee stretch
8 Front Squat
8 Hang Muscle Clean (elbows high)
8 behind the neck press

Strength:
E(2nd)MOM x 4 rounds
3 touch and go sets
Hang Power Clean + Front Squat

WOD:
EMOM: 20 – Hustle up and get your weights ready. All Thrusters come from the floor.
1: 7 Thruster @50% 1RM
2: 25’ Handstand Walk
3: 5 Thruster @55%
4: 8 Ring Dips
5: Thruster @60%

Athletes should work no more than 40 seconds. Pick reps that you will consistently hit each round.

Body: 10 Wall Balls each round instead of Thrusters -50’ Bear Crawl – 8 Push Ups for dips
Scaled: 50’ Bear Crawl – 8 Deficit Push Ups for dips
Masters: As Written
RX: As Written

Intent: Only working 40 seconds max. Thrusters are going to take a lot out of you, dig deep, turn your brain off, and WORK!

RXtra Credit:
3 sets
45 seconds max burpees
Rest 60 seconds
45 second max ring row
Rest 60 seconds