CrossFit Workout 7/2/18

Warmup
6:00 of:
:30 lizard/side
10 perfect air squats

Workout Warmup
4 rounds, all together, of:
1 length
High Knees
Butt kicks
A-skips
B-skips

then:
EMOM 9:
Min 1: 3 back squats+2 front squats+1 OHS building to workout weight
Min 2: 30-50 double unders
Min 3: :30 light goblet squat hold

CrossFit Workout
For time with a 25:00 cap:
800m run
21 back squat 135/95
9 Burpee Box Jump Over
550 run
15 front squat 135/95
15 BBJO
400m run
9 OHS 135/95
21 BBJO

Coach’s Note
For this workout, you must use the same weight for all three movements. Athletes with a large discrepancy in one lift can reduce reps. The ascending rep scheme on the burpees means that you’ll be back on the second run quickly. If you can force yourself to stay smooth through that transition, this workout will go well for you.

Conditioning
30:00 easy run. Conversational pace.

Lift
Push press 4×4 @ 77.5-80%. Rest 3:00 between sets. Not touch and go.

On the 4:00 start, 5 rounds supersetted:
DBPx 4 all tough sets
Bentover Row x4 all tough sets

Skills
Accumulate 25 kipping handstand pushups. Make these perfect. Not for time. Pick a number that will be 4-8 moderately easy practice sets.