CrossFit Workout 3/15/19 Friday

Warmup

10:00 of easy biking, get that aerobic system turned on!

3 Rounds
10 empty bar hang power snatches
10 cal row/bike/ski
:30 farmer’s carry hold, light.

Workout Warmup
5 rounds
1/2 rep Pullup Warmup up to bar muscle ups
3 Power snatches up to 135/95 (or something over your workout weight)
3 bar facing burpees, very smooth, practicing footwork and breathing.

Then 3 rounds, building in intensity up to something FAST
4 power snatches
4 bar facing burpees
1 bar muscle up/pullup

rest 1:00 in between rounds.

Be ready to hurt on this one, it’ll be fast.

CrossFit Workout
Workout 19.4

For total time:
3 rounds of:
10 snatches 95/65
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees