CrossFit Workout 1/2/19 Wednesday

Warmup
Do the SFM warmup
then
3 rounds of:
10 pushups
10 V ups
:30 back of hand knee plank
10 Alternating Dumbbell snatches

CrossFit Workout
3 Deadlifts E :90 x12 rounds
Add 3% to what your first average weight was last time and stay there for all 12 rounds

then:

6:00 AMRAP
10 Bar facing burpees
10 Alternating DB snatches 50/35

Coach’s Note
If you didn’t do this last week, start at about 75% of your max deadlift and stay there for all 12 rounds. Use a dumbbell that you can keep unbroken the whole time. This workout should be very fast, and pushed very hard.

Lift
5×5 box squat add 3% to what you did for your 4 sets last time

Conditioning
8 Rounds with a 1:00 rest
150 ski
4 BBJO 30
4 Devil’s press 2×50/35
15 cal bike

Skills
5 Rounds
2 Strict Handstand pushups+30% of max kipping HSPU
1:00 of behind the neck pvc strict presses in between