CrossFit Workout 11/28/18 Wednesday

Don’t forget about Big Jon doing rowing clinics this Friday at 9am and this Saturday at 10:30 am. Normal schedule for classes on Saturday.

Warmup
3 Rounds
10 Single Leg Glute Bridges/side
:30 active hang on the bar
10 front rack pulses https://www.youtube.com/watch?v=-P1L243v03A

then do 6:00 of practice with rope clamps.

Workout Warmup
5 Rounds
1 Power Clean+2 Hang power cleans up to 70-80%

2-3 Rope climbs

2-3 Dragon flags

CrossFit Workout
5RFT
10 Hang Power Cleans 95/65
30 Double unders
1 Rope Climb
Rest 1:00 between rounds

Coach’s Note
With the rest, each round should be VERY fast. If you can’t do a rope climb, do 3 rope elevators/round. You can go up in weight as long as every round is unbroken. Your score is your total time, including rest.

Lift
Snatch 5×2 between 85-92%

Conditioning
40:00 easy row every 5:00 do a legless rope climb

Skills
Spend 15:00 playing with your worst gymnastics skill