CrossFit Workout 5/11/18 Friday

Warmup
8:00 of:
10 planche leans https://www.youtube.com/watch?v=FkX0PznhUkg
1 round of crossover symmetry
:30 bottom of squat hold w/ 16/12

Workout Warmup
“On a running 26:00 clock:
0-15:00
3 rounds:
AMRAP strict mu/ring to sternum pullups/ring to chest hold
+
AMRAP ring push ups slow down/pause in bottom/2-3 negatives ASAP/ top of pushup plank on rings
+
4 thrusters up to workout weight

15:00-18:00
pullup warmup
+
4 burpees in b/t rounds of pullup warmup
+
get setup for the workout

18:00-23:00
1:00 on 1:00 off on the rower, building from an easy minute to a very hard minute

23:00-26:00 rest

at 26:00, start:

CrossFit Workout
For time:
“Burpee Fran”

Complete Fran, for time. Every Minute on the Minute (including start) perform 4 burpees, then resume where you left off, until you complete Fran.

Scale the burpees so they take <15 seconds at high intensity.

11:00 cap

Lift
find a 4rm deadlift

Skills
EMOM 10
a sustainable set of ring muscle ups

Structural
3 rounds, rest as needed in between:
AMSAP tuck lever hold https://www.powermonkeyfitness.com/videos/bar-static/tuck-front-lever-hold-bar
AMRAP face pulls with a controlled tempo out https://www.youtube.com/watch?v=5jgKj8ColLg