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CrossFit 9/28/2018

27
Sep

CrossFit 9/28/2018

Gymnastics Warm Up:
2 rounds for quality
10 Boot strappers
10 Jumping Lunges (total; scale to lunge step)
30 second Crab Bridge Hold
30 Second Squat hold

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
3 Position Touch n Go Power Snatch (high hang, low hang, floor)

WOD:
EMOM: 20 – Hustle up and get your weights ready. All Thrusters come from the floor.
1: 9 Thrusters @50% 1RM
2: 8 Bar facing burpees
3: 7 Thrusters @55%
4: 8 Box Jumps
5: 5 Thrusters @60%

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

Body: 10 Wall Ball – 5 Burpees – Step Up
Scaled: As Written
Masters: As Written
RX: As Written

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

RXtra Credit:
3 Rounds
30 Second max Hip to ring Kipping – Scale kipping to bar kip swings
Rest 30 seconds
30 Second wall facing handstand hold
Rest 30 seconds