CrossFit Workout 5/9/18 Wednesday

Warmup
10 min of
:30 balled fist wrist stretch https://www.youtube.com/watch?v=ABT_z7Hw65s
10 snatch grip rdls w/empty barbell
1 box jump building to a challenging height

Workout
6 rounds, building above workout weight
1 above knee hang power snatch+1 power snatch+1 ohs
no touch and go
6 russian kettlebell swings building to WOW
1 rowing sprint start

CrossFit Workout
12 min amrap
500/400m row
10 power snatches 115/75
10 overhead squats 115/75
10 russian kb swings 32/24

Lift
15 min to build to a heavy above knee hang snatch from blocks
then:
6×3 @80%, drop the bar in between
Rest as needed

Skills
3 rounds:
6 slow negative pistols from a box e/side
15-20 banded hip adduction/abduction/leg https://www.youtube.com/watch?v=hCAU2TMayKE
rest as needed

Conditioning
around the world
2 min easy movement
1 min isometric hold
Rotate through 4 or 5 holds
36 minutes total