CrossFit Workout 1/4/19 Friday

Do the SFM warmup, then
3 rounds
:20 bottom of pushup hold
10 upright rows/arm https://www.youtube.com/watch?v=mdOryD228qw
10 ring rows

Then do the bb warmup

Workout warmup
5 rounds of:
1 3 position power clean up to WOW
2-4 Strict HSPU/HSPU negatives
1 Hanging L-sit

CrossFit Workout
5RFT
5 Power Cleans 135/95 185/125 225/155
10 Hand release Pushups RX+ HSPU
15 V ups RX+ GHDs

Coach’s Note
Pick a power clean weight that is moderate–between 60-75% of your 1rm. This is not the workout to do GHDs for the first time. If you can’t do pushups, use a band today.

Lift
In 10:00 find a heavy power position squat snatch
Then EMOM for 5
3 power position squat snatches between 70-80%
then:
3 Rounds Supersetted
8 double KB strict press @ 3012
8 Double dumbbell upright row @ 4011
rest :60 in between rounds

Conditioning
11 Rounds 300/250m row
rest 1:00 after

Skills
3 Rounds of:
5 Unbroken bar muscle ups
rest 1:00
25 foot handstand walk
rest 1:00″