CrossFit Workout 5/15/19 Wednesday

Warmup: Start this @ 10:00
8:00 of:
:30 goblet squat pulses
https://www.youtube.com/watch?v=9Aim3xBP-j8
100/75m easy row

Workout Warmup: start this @ 20:00
4 Rounds
3 Back squats up to workout weight.
A rowing sprint start

CrossFit Workout: Start this @ 30:00
From 0-9:00
2 rounds:
10 Back squats 135/95
750/600m row

Rx+ 15 Back Squats

From 9-18:00
3 rounds
5 Back squats 155/105
500/400m row
Rx+ 8 back squats

At 18:00- For time
5 rounds
3 back squats 185/125
250/200m row

Rx+ 5 back squats. Score is the total working time. Take this from the ground, unless you can do this workout prescribed from the rack but not from the ground.

Coach’s Note
The workout weights should be 50-55%, 60-65%, 65-70%. If they’re well below that, consider going RX+, unless you’re clean limited. You should get a little bit of rest each round.

Lift
Back squat
Every 4:00 for 8 rounds
ODD Rounds: 6 Back Squats. Start @75% and build as you’re able
EVEN Rounds: 2 Back Squats. Start @ 85% and build as you’re able.

Snatch balance 6×2 @ 65-75%

Conditioning
3 rounds:
1000/800m ski hard
500/400m ski recovery
Never get off the skierg