CrossFit Workout 4/12/19 Friday

Warmup: Start this at 15:00
3 sets:
5 back squats @ 3111
1 up and back suitcase carry/hand

Build to your first working set

Strength: start this at 25:00
3 Supersets:
Back Squat x 6 reps @ 65/75/80%. Last set max reps.
After the first 2 sets of back squats, suitcase carry 40% of your deadlift as far as you can on each hand.
Start with your weaker hand.

Then, warm up your gymnastics movements, box jumps and thrusters.

CrossFit Workout: start this at 45:00
For time with a 12:00 cap
8 Chest to bar
8 Thrusters 95/65
20 box jumps 24/20
12 Chest to bar
12Thrusters
15 box jumps
16 Chest to bar
16 Thrusters
10 box jumps

Rx+
4 RMU
12Thrusters
25 box jumps 24/20
8 RMU
16 Thrusters
20 box jumps
12 RMU
20 Thrusters
15 box jumps

Coach’s Note
The thrusters should take no more than 2 sets. This workout is about forcing yourself to pace at the beginning so you can manage the larger work at the end of the set. If you can’t do chest to bar, do the hardest pulling movement that you can.

Conditioning
45:00 easy row. Do this on a lower damper than you normally row.