CrossFit Workout 11/30/18 Friday

Don’t forget about the 9am rowing clinic today, and the 10:30 rowing clinic tomorrow. We will have open gym from 9-12 on Sunday.

Warmup
9 min emom
:20 bottom of pushup hold
10 scap pullups
:40 wrist stretch

then do the snatch warmup

Workout Warmup
Every 3:00 x 5 rounds
1 3 Position Snatch+2 OHS up to 135/95

2-3 Strict Pullups+5-7 Kipping Pullups

:15 Weighted plank a little bit heavier than last week

5 Thrusters, all light weight and perfect form.

CrossFit Workout
For time:
50 Pushups
50 cal row
25 Thrusters 75/55
50 Pullups
50 Abmat situps
25 OHS 75/55

Coach’s Note
This workout should be moderate length. Keep the pushups and pullups under 5 minutes to finish. The weight should be light. No one goes up–just go faster.

Lift
Clean and Jerk 6×2 between 85-92%

Conditioning
12 Straight sets of :30 on :30 off bike

rest 6:00

12 straight sets of :30/:30 on the rower

Skills
Not for time: 10 rounds of:
5 PVC Around the worlds
5 PVC passthroughs
5 scap pullups