CrossFit Workout 4/16/19 Tuesday

1 Warmup Today–start this at 25:00 past
5 rounds
5 power cleans up to a little over workout weight
5 db front squats
A rowing sprint start

CrossFit Workout
For time with a 30:00 cap.
45 power cleans 95/65
45 v ups
45 DB front squats, 2×50/35
45 RDLs 95/65
45 Side plank dip ups/side
https://www.youtube.com/watch?v=cIgJkPjnFe4
500/420m row

RX+ Do 60 reps of everything.

Coach’s Note
This should not take you 30:00. Pick a weight on the power cleans that will let you keep moving the entire time. I think 16:00 is possible, and I think you should be shooting for 20-25:00. Only do RX+ if you are confident in your ability to smash this workout as it’s prescribed, it’s a LOT of hinging volume.

Lift
3 Pos halting pulls

5×2 snatch
5×2 clean
3×10 plank row/side

Conditioning
4 Rounds:
Row 500m @ your 2k pace
Row 500m @ your 2k pace+1:15