CrossFit Workout 11/5/19 Tuesday

Warmup
2 rounds
10 kip swings
5-8 strict chest to bar
:30 banded shuffle each direction
8 ring rollouts https://www.youtube.com/watch?v=3Y55VgF39Rk

Then take 8:00 and warm your front squat and push jerk up to lift weight

Lift
10:00 EMOM
1 Front Squat+ 1 Push Jerk

Stay at 60% of your lighter lift+ for these and be FAST

After this, do 3 rounds of:
5 thrusters @ wow
3-5 chest to bar

CrossFit Workout
For time with a 10:00 cap
15-12-9
Thrusters 95/65
Chest to bar
Row Cals

girls go 12/9/6 on cals.

Go fast 🙂

Coach’s Note
This one should be fast and furious. While the cap is 10:00, people going unbroken will be more in the 5-6:00 range. You can make this not hurt that bad by rowing fairly easily. Don’t do that. Get after it and see what happens.

Cooldown
10 mckenzie pushups, then
easy bike/row for as long as is left

Conditioning
10 rounds on the 3:00 start
300m row
2-3 RMU