CrossFit Workout 10/31/18 Wednesday

Happy Halloween! Who’s going to top Coe being Skip from last year?

Warmup
10:00 of
10 Banded good mornings
Running skill drills
1:00 banded lunge stretch

then do the kb warmup

Workout Warmup
5 rounds
Russian stepups x8/leg Heavier than last week https://www.youtube.com/watch?v=OWJm7Q30AWQ
Nordic hamstring curls x 3 https://www.youtube.com/watch?v=5JLd4OA_XXk
Weighted Glute bridges x:25 same weight
DL x 5 up to the workout weight

CrossFit Workout
15:00 AMRAP
20 KB stepovers 2×20/16 on a  20″/16″ box
800m run
20 deadlifts 225/155 155/105 115/75

Coach’s Note
The stepovers should be pretty heavy. The deadlifts should be moderate. If you can’t run, do 40 cals on the bike, or about 2:00 of work. For the hamstring curls, really fight to slow your descent.

Lift
Technique Warmup:
10:00 of:
3 tall cleans+10 jerk footwork drills

then 15:00 to build to a heavy in:
1 above knee hang squat cleans+1 split jerks (goal 85-90%)

Conditioning 
10 minutes of 1:00 on 1:00 off rowing for sustainable meters

rest 6:00

10 minutes of 1:00 on 1:00 off biking for sustainable calories

Try for :01 and 1 rpm faster than last week

Skills
Not for time: 10 rounds of:
:30 sorenson hold
2 10 second jefferson curls
3 cossack squats/side