CrossFit Workout 6/28/19 Friday

Warmup
9:00 EMOM
A:2 up and back side shuffles
B :30 passive hang
C: 5 Thrusters up to above workout weight

Skill
Every :90 for 9 total rounds
L1- Have no strict pullups
A AMSAP Flexed Arm hang
B 10 kip swings
C Landmine russian twists x12 total

L2 Have 1-5 strict pullups
A 1 strict pullup+3 negatives @ 30A2
B 2-4 kipping pullups
C Landmine russian Twists x12 total

L3 5+ strict pullups
A 3-5 Strict Pullups, as high as possible, @ 3011
B 6-10 unbroken kipping pullups
C Landmine russian twists x12 total

CrossFit Workout
4:00 AMRAP, 3:00 off for all rounds

400m run,
then amrap:
12 Pullups
12 Thrusters 95/65

400m run, then amrap
9 pullups
9 Thrusters 95/65
rest 3:00

400m run, then AMRAP
6 pullups
6 Thrusters 95/65

Rx+ C2B

Coach’s Note
If you can’t finish the 400 under 2:00 every time, scale the run down to a 300. I want you to be able to do the thrusters unbroken, and the gymnastics in no more than 2 sets. If you don’t have pullups, do jumping pullups today. For level 2, kip or jump to the top after the one strict pullup for the negatives.

Gymnastics Density
10:00 EMOM
5 Strict hspu
:20 pvc strict press

Olympic Technique Work
all at 50%, for perfect form
1 rep, 10:00 EMOM, all in a row (so 0-10 Split Jerk, 10-20 Squat Snatch, etc)
Split Jerk, from the rack

Squat Snatch

Squat clean