CrossFit Workout 12/3/19 Tuesday

Warmup
3 Rounds
10 banded psoas march/leg
10 ring rollouts
5 back squats @ 3311 up to 50%

Lift
Back Squat
x8@50%
x8@55%
x15@60%

Go get it. 🙂

Then spend a few minutes warming up the movements in the workout

CrossFit workout
10:00 AMRAP
1 Round of dumbbell dt 2×30/20
1 round of strict cindy

DB DT- 12 DB deadlifts, 9 db hang power cleans, 6 db push jerk
Strict Cindy- 5 strict pullups, 10 pushups, 15 air squats

rx+ 2×45/30

Cooldown
1:00 pec smash/side
1:00 heart opener

Coach’s Note
This one is going to be grippy. Pick weights on the dumbbells that you could go unbroken for at least 3 rounds if you wanted to. If you don’t have strict pullups yet, do Australian rows. Sub knee pushups for the pushups, so you can keep moving.

Extra Work
1 Clean pull+2 High Hang Squat Clean+1 Squat Clean and Jerk from the ground
4 sets on the 2:00 start @60% of max squat clean

15×6 unbroken sets of chest to bar
make these perfect
then

1×40 unbroken kipping swings on the bar