CrossFit Workout 10/7/19 Monday

Warmup
12:00 EMOM
A 3 Front squats+ :10 front squat hold up to lift weight
B :30 weighted plank
C A round of the pullup warmup

Lift
4 Rounds on a 15:00 Running clock
6 Front Squats between 70-80% of 1RM
:40 of max BMU
10 feet elevated ring rows with a 2 second descent, and a 1 second pause at the chest, add weight if you can

CrossFit Workout
4:00 AMRAP
30/24 cal row
15 T2B
Max wallballs 20/14 to 10/9 feet in remaining time

rest 1:00

3:00 AMRAP
20/15 cal row
12 T2B
Max wallballs in remaining time

rest 1:00

2:00 AMRAP
10/7 cal row
9 T2B
Max wallballs in remaining time

rest 1:00

1:00 AMRAP
6 T2B
Max wallballs in remaining time

Rx+ goes 18/15/12/9 for the t2b

Coach’s Note
Your score is wallballs. The goal is to row at a sustainable pace, push the unbrokenness of the toe to bar, and then do wallballs pretty constantly until the clock is up. You should get at least :45 of wallballs every round.

Conditioning
6 Rounds
Row 60/45 cals
rest 2:00″
“Open testing: do this right after the rowing so you’re tired

Open Timing
10 bar facing burpees, stepped up, stepped down
10 thrusters, pretty slow

rest :90

10 bar facing burpees, jumped one direction, stepped the other
10 thrusters, moderate pace

rest :90

10 bar facing burpees, bounced
10 thrusters AFAP

record your times for each piece and your perceived level of exertion

*i want some fatigue on this, so adust the rest so you feel about 80% recovered each round. “