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CrossFit 9/21/2018

20
Sep

CrossFit 9/21/2018

Gymnastics Warm Up:
2 rounds for quality
5 Strict Pull Up
10 Push Up
15 Air Squat
15 Sit Up

Central Nervous System Prep:
3 rounds – with an empty barbell
5 Hang Muscle Clean
5 Front Squat
5 Push Press
5 Bent Over Barbell Row

Strength:
E(2nd)MOM x 4 rounds
2 sets as fast as possible
5 deadlift + 4 Hang power clean + 3 push press

WOD:
EMOM: 20 – Hustle up and get your weights ready. All Thrusters come from the floor.
1: 9 Front Squat @50% 1RM
2: 10 Burpees
3: 7 Front Squat @55%
4: 5 HSPU
5: 5 Front Squat @60%

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

Body: Goblet Squat – 10 push ups – 10 Dumbell Z press for HSPU
Scaled: Pike Push Up
Masters: As Written
RX: As Written

Intent: Only working 40 seconds max. Pick a standard you can hold throughout the workout

RXtra Credit:
4 Rounds
8 Single Arm Russian KB Swing (each arm)
1 minute Plank