CrossFit Workout 10/9/19 Wednesday

Warmup
Spend 5:00 practicing DU, then

4 rounds
:30 side plank clamshell/side
3 Squat snatches up to workout weight
10 bentover lateral raises, slow and controlled

If you’re doing RMU, add in a few swings/warmup muscle ups as well.

Lift
Alternating every 2:00 for 8 rounds
A 1 Squat snatch+4 power snatches building
B
Level 1: 8 banded RMU transitions
Level 2: 10 ring to hip swings+ 1 RMU attempt
level 3: 3-6 unbroken ring muscle ups (steady)

CrossFit Workout
15:00 EMOM
A 6 squat Snatches 95/65+6 C2B
B 50 DU
C 5 unbroken devil’s presses building

Rx+
8+8 Snatch+c2b

Afternoon classes, Jeremy will be doing a DU clinic in place of the warmup. If you’re doing those classes, the beginning of classes will look like this:
Warmup
15:00 of double under practice with Jeremy

If you’re very good at DU already, get some RMU practice in:
warmup, then hit:
Every 2:00 for 4 rounds

Level 1: 8 banded RMU transitions
Level 2: 10 ring to hip swings+ 1 RMU attempt
level 3: 3-6 unbroken ring muscle ups (steady

Lift
Every 2:00 for 5 rounds starting from your first warmup weight
1 Squat snatch+4 power snatches, building.

Coach’s Note
This shouldn’t be that challenging. Think :45, :30, :20 for the amount of work respectively. Let’s hold off on crazy hard stuff headed into Friday! Scale to make this about a 7 out of 10 difficulty.

Conditioning
30:00 fasted row @70% effort

Then,
30 split squat rockbacks/leg
30 pvc passthroughs
30 frog rocks
30 banded pullaparts

Power Clean and Jerk Single Practice
Every :08 for 5 reps: 1 single at 50%
rest as needed
Every :10 for 4 reps: 1 single at 60%
rest as needed
Every :12 for 3 reps: 1 single at 70%
rest as needed
Every :15 for 2 reps: 1 single at 80%
rest as needed
1 single @90%

Move FAST