CrossFit Workout 4/11/18 Wednesday

General warmup
12 min emom
min 1: 15 slow pvc cuban presses
min 2: 6 rotational med ball throws/side
min 3: single leg glute bridge ups :30
switch legs every rotation

Workout Warmup
8 rounds of
1 snatch deadlift to power
1 hang power snatch from high hang
1 overhead squat
stay fairly light and work on being explosive and having good positions
rest as needed in between sets
every 2 sets, run an easy 150 (4 total)

CrossFit Workout
12 min AMRAP
12 Hang snatch 95/65
10 OHS 95/65
10 step ups e/leg 20/16
150 run

Lift
build to a heavy high blocks snatch
6 sets of 3 @ 80% of your heavy high block snatch
Rest 4:00 b/t sets

Skills
10 min emom
odd: :30 hip taps in handstand position
even: 14 unbroken wallballs 20/14

Conditioning
Around the world
Three rounds
2 min bike easy
Hold 1: Toe tuck saddle
2 min row easy
Hold 2: Farmer’s carry hold 32/24
2 min bike easy
Hold 3: Lunge hold, left leg
2 min row easy
Hold 4: lunge hold, right leg”