CrossFit Workout 9/9/19 Monday

Warmup
Do a snatch/clean warmup with an empty barbell, then:
3 rounds of
3 snatches up to 40%
:30 hollow hold
:30 arch hold
10 wallballs

Lift
:30 on, 1:30 off for 5 rounds
Max reps Power Snatches @ 40, 50, 60, 70, 80%

Then, warmup T2B, Power Cleans and RMU (if you’re going to get there)

CrossFit Workout
CrossFit Open 14.4
14:00 AMRAP
60 Cal Row
50 T2B
40 Wallballs 20/14 to 10’/9′
30 Power cleans 135/95
20 RMU

Masters/Scaled
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/10 lb. to 9-foot target
30 cleans, 115/65 lb.
20 muscle-ups

Coach’s Note
This workout is all about managing the T2B. If you’re a monster, you can hold on for a big set and then finish up. Everyone else should be starting from the beginning with very small (<5) sets and trying to keep moving. Ladies don’t forget to go to 9!

Open Prep
For time:
40 Thrusters 95/65
40 Chest to bar

Rest 3:00

30 Thrusters
30 Chest to Bar

Score is time for each piece.

Conditioning
10:00 Row for cals