CrossFit Workout 12/2/19 Monday

Strength Accesory
3 rounds
15/ kb front rack split squats/leg
10 natural leg extensions
15 back extensions

Workout Warmup
5 rounds
2 back rack lunges up to 135/95
10/10/10 rowing drills

CrossFit Workout
4 RFT
8 alternating back rack lunges 135/95
16 box jump overs 24″/20″

Rx+ 28/24″

Cooldown
1:00 couch stretch/side

Coach’s Note
The lunges should be heavy enough that 8 feels grindy to do unbroken, but not heavy enough that you’re ever in risk of failing a lunge. If you can’t do lunges, do stepups to your box with dumbbells/kbs in your hand. I think the fastest people will go around 6-7:00 on this one, with most of us going in that 9-10:00 range.

Conditioning
:45 amrap, :45 rest x 15 rounds

5 Power snatches 95/65
AMRAP BFB in remaining time

Aim for sustainable burpees. This will be a lot, so that number may be lower than you think it is.