CrossFit 11/29/19 Friday

Normal schedule today!

Warmup
Do all of crossover symmetry, then:
:60 unbroken side plank/side
then
Spend 10:00 warming up your snatch and practicing technique

Lift
Snatch Every 2:00
1 Snatch pull+2 High Hang Squat Snatch+1 Snatch from the ground
6 sets @75% of max squat snatch

Then 3 rounds supersetted of:
15-25 unbroken perfect pushups
12 strict chinups or negatives. IF you can do them unbroken, add weight
12 dumbbell romanian deadlifts @ 3111

CrossFit Workout
6:00 AMRAP
10 hang squat snatches 115/75
100 double unders
max strict hspu in remaining time

No rx+ today. Get after it and get 40+ strict HSPU in the remaining time.

Cooldown
1:00 pec smash
1:00 tricep smash
1:00 heart opener

Coach’s Note
Everyone should get at least 2:00 to do HSPU. If you can do the rx weight today, it’s a good day to do it, even if it’s a bit heavy and takes you a little longer. If you can’t do double unders, do 10 burpees + 100 single unders. On the HSPU, do pike hspu if you don’t have strict. If you have kipping, but no strict, do kipping with a 3 second eccentric on the way down every rep.

Accesory Lift
OHS 8×2 @65%

Then 3×12 russian stepups/leg

Conditioning
5:00 easy bike
:05-:10 sprint
5 rounds
5:00 to finish