CrossFit Workout 11/25/19 Monday

Warmup
Do the kettlebell warmup and the pullup warmup.

Then, get an 6:00 emom of 3 back squats up to 55%
First 3 minutes 3 seconds down
Last 3 minutes 3 second pause

Lift
Back Squat
x5 @57.5, 62.5, 67.5

then
3×10 @ 72.5

Then, 3 rounds with 1:00 rest in between the rounds
12 kb snatches/arm with a 1 second pause at the top
12 plank rows/arm

CrossFit Workout
“Jackie”
10:00 Cap
1000m row
50 thrusters 45/35
30 pullups

Rx for today is to squat to a wallball. Always good to throw it back to simpler times, and I love this standard for an empty thruster like this!

Cooldown
1:00 couch stretch/side

Coach’s Note
Jackie is all about the pullups. Leave enough in the tank to rip through those. The wallball standard might slow some of us down on the thrusters–treat it as an opportunity to get better, not a reason to get frustrated. This one should take 6-9 minutes.

Accessory Lift
Strict Press
9×3@55%

then
3x25m lateral sled drag (try to do the same weight as last week)
3×12 glute bridges

Gymnastics Volume
18 sets of 5 unbroken chest to bar
make these perfect
then
1×35 unbroken kipping swings on the bar