CrossFit Workout 4/13/19 Saturday

Workout Warmup
5 Rounds of
3 Deadlifts up to your highest workout wieght
1 stone to shoulder
3 db hang cleans
:20 hard bike

CrossFit Workout
2 person teams, relay style (no rest between couplets)
5 stone shoulder 110/75 (rx+ 145/95)
30/15 cal bike

5 Deadlifts 185/125 rx+ 275/185
10 v ups rx+T2B
3 Deadlifts 205/135 rx+ 315/215
10 v ups rx+ T2B
1 Deadlift 225/155 rx+ 365/255
10 vups rx+ T2B

15/12 cal row
20 db hang cleans 2×35/25rx+ 2×50/35

30/20 cal row for time.

rest 3:00, then go back down, starting with the row, and finishing with the stone/bike.

Lift
3 Pos halting pulls
5×3 each lift +3×15 plank row/side

Then:
5×1 Snatch, building to something snappy but heavy
5×1 Clean and jerk, same thing, NO MISSES

Gymnastics
For time
6 legless rope climbs

rest 5:00

14 rope climbs

Midline
Warmup:
2 Rounds

Dead Bugs: x 5 each arm/leg
Mountain Climbers: x 20
Hip Airplanes: x 5 each hip https://www.youtube.com/watch?v=nq3htQgABXQ
Standing Straight Leg Hold: 10 seconds each leg
Workout:
You may want to do 2 warmup rounds at 65% and 75% before starting the workout at 85%.

4 Rounds
Front Rack Hold: 30 seconds @ 85% 1 rep max Front Squat