CrossFit Workout 5/7/19 Tuesday

5:00 of DU practice for your easy movement–Don’t forget, all the evening classes tomorrow will start with a 20:00 DU clinic with Jeremy.
Warmup: Start this @ 15:00
3 rounds building in weight of:
5 DB bench press @ 3111
5 RDLs @ 3111

Lift: Start this @ 22:00
Every 2:30 for 6 total rounds
Odd Rounds 8 DB bench+8 RDLs
Even: 3 DB Bench+3 RDLs

CrossFit Workout: Statt this 45:00
5 RFT with a 15:00 cap
10 Box jump overs 24/20/ RX+ 15 BJO
20 russian kb swings 24/16
every 3:00, including the start, 20 DU Rx+ 40DU

Coach’s Note
Start your round of 8 at your last set of 10 last week, and your round of 3 at your last set of 5, and then build as you’re able. The workout should be pretty fast. The russian swings should be 1 to 2 sets every round. Your DU set should be unbroken. I think 10 or 11 minutes is possible, and finishing under the time cap should be very manageable.

Lift
Clean from blocks 6×2 between 60-70%

Aerobic Conditioning
At a methodical, steady pace
2000m row
250m ski
1500m row
500m ski
1000m row
1000m ski
500m row
1500m ski

Your paces should stay the same for all sets here. Think about the fastest pace you’ll be able to row/ski for the longest section, given that there’s no rest, and then try and maintain that piece.