CrossFit Workout 1/5/18 Friday

Warm-up
12 min emom
1 Pull-up warm-up
2 150 row/run
3 5 OHS, building to 135/95, or above WOW

Workout:

Get as far as you can in 8 minutes of

3 pull-ups, C2B if you can
3 OHS 95/65
6 pull-ups, C2B if you can
6 OHS 95/65
9 pull-ups, C2B if you can
9 OHS 95/65

So on and so forth

Lift
Max for the day of:
snatch

Skills
24 min emom

  1. max set of curls 45/25 dumbell
  2. Max set of strict ring dips. If you can’t do ring dips, do 3 ring dip negatives. If you can’t do negatives do :20 ring support hold.
  3. 10 ring hamstring curls. Keep hollow position.
  4. 1 pinch grip plate carry up and back AHAP. Alternate arms each round.
  5. Heavy sled push 1 length of the floor. Should take around :40. Think “grinder” pace.
  6. :45 arms only airdyne at an uncomfortable pace.

Feel good stuff
12:00 for quality
10 scap pullups
2-4 Perfect Wall walks or 3-10 strict HSPU
8 light db thrusters.
1-6 Strict chinups or 2 negatives