CrossFit Workout 2/4/19 Monday

Warmup
SFM, then
10:00 of:
:30 pronated passive hang https://vimeo.com/191707975
10 cal bike
8 upright rows/side @3111 https://www.youtube.com/watch?v=PGCHqPBjXvY
30 double unders

Workout Warmup
4 Rounds
1 hang muscle snatch+2 hang power snatches up to 115/75
1 snatch up to about 85%
6-8 kipping pullups
3-5 strict pullups

CrossFit Workout
On a 15:00 running clock:
4RFT
10 Pullups
10 Hang Power Snatches 95/65
50 Double unders

then with remaining time

Find a 1RM Snatch, any style

Coach’s Note
The point of this workout is to tire out your grip, and then have to hit a heavy lift. Make sure you emphasize staying over the bar when you’re tired. Pick weights that you can go unbroken on. Nobody goes up, just go faster and have more time to snatch.

Skills
30 RMU for time
10:00 cap

Lift
EMOM 12 3 TAG Power snatches Start @ 57.5% and build to a heavy

Conditioning
10 x 1:00/1:00 on the bike.