CrossFit Workout 9/13/19 Friday

Warmup
Do the barbell warmup, then

9:00 EMOM
A 5 Push Press with a :02 pause overhead up to something moderate
B 5 strict chest to bar (use a band if you need to)
C A round of the pullup warmup

Lift
Alternating Rounds
Every 2:00 for 8 total rounds
A 5 Push Press with a 2 second pause overhead- build across the 4 rounds
B 10 unbroken double overhand Deadlifts @ 25%, 35%, 45%, 55%

CrossFit Workout
8 Rounds for time with a 13:00 Cap
7 HPC 95/65
7 C2B

Rx+
9+9

Coach’s Note
Hello grip city! Stay smooth and relaxed with the barbell–it shouldn’t be that heavy. If 95/65 isn’t your first warmup weight, use whatever your first warmup weight is. I absolutely think that someone will put something silly up in this- 5 or 6 minutes. If you don’t have chest to bar, do jumping chest to bar today.

Gymnastics Density
6:00 EMOM
:30 on :30 off RMU

rest 3:00

:30 on :30 off BMU

Conditioning
:45 on/ :15 off on the machine of your choice
14-20 rounds

If your score gets more than 10% slower in round after the 14th round, you’re done. Cap of 20 rounds.