CrossFit 12/9/19 Monday

Warmup
Do all of crossover symmetry, then

4 rounds
3 Back squats up to 65%. 1st rep 3 seconds down, second rep 3 second pause, last rep normal.
3 squat cleans up to workout weight
:15 star plank/side

Lift
Back Squat
x3@65,70,75
3×6 @80
last set 6+

when you’re done, warmup your pullups and box jumps, and hit a few more cleans

CrossFit Workout
5 RFT with a 20:00 cap
5 Squat cleans 185/125
10 pullups
15 box jumps 24/20

Cooldown
1:00 couch stretch/side

Coach’s Note
This one should be heavy–definitely singles the whole time. The pullups should be one or two sets. The box jumps should be enough that the volume makes it hard. I think the fastest time will be around 12 minutes, and most of us should be in the 15-20 range.

Accesory Work
4×20 unbroken toes to bar

rest as needed in between sets

this should be a big push to do.

then

Accesory Work
3×10 pike leg lifts https://www.youtube.com/watch?v=sBhQxMfpuJU
3×10 double db hang power cleans
3×5-10 strict ring pullups in false grip
3×10 banded pull through