CrossFit Workout 12/5/18 Wednesday

Warmup
10:00 of:
:30 handstand hold
10 pvc around the worlds/side+10 passthroughs https://www.youtube.com/watch?v=bHHT3RMQ0pI
10 tempo kips–no hips, just use your shoulders!

then do the snatch warmup

Workout Warmup
Snatches up to something pretty heavy

Intersperse 4 rounds of

Strict HSPU x2-3 + 4-6 kipping

Weighted plank x:20

T2B x 4-6

CrossFit Workout
4 RFT with a 12:00 cap.
8 HSPU
4 Squat Snatches 185/125 135/95 95/65
8 T2B

Coach’s Note
If you can’t do HSPU do pike HSPU on a rower or box. Pick a snatch weight that is in between 80-90% of your max, or the heaviest weight that you can do 4 reps under 2:00. This is a technical, heavy workout. Unless you can do everything RX, choose harder variations rather than scaling to something that you can do fast.

Lift
Snatch 7×1 all above 90%

Conditioning
30 straight rounds of :30/:30 on the bike