CrossFit Workout 10/29/19 Tuesday

Warmup
Spend 12:00 warming up your snatch to 85%

In between warmup lifts, do:
3 box jump overs at your workout height
3 empty bar sotts presses

Strength
21:00 EMOM
A 1 Squat snatch, starting at 85% and building as you’re able
B 3 high box jumps
C :30 weighted plank

CrossFit Workout
For time with a 6:00 cap
21-15-9
Box Jump overs 24/20
7-5-3
OHS 135/95

Rx+
155/105

Cooldown
1-3:00 easy bike or cooldown walk. Try to relax as much as you can with this.

Coach’s Note
This workout should be a sprint at a moderate to heavy weight. It should be unbroken but not necessarily easy to do that. For the box jump overs, go as fast as you can maintain good safety.

Conditioning
4:15 easy bike
:05-:10 sprint
x5 rounds
after the last round, do another 4:15 easy but don’t sprint