CrossFit Workout 7/1/19 Monday

Warmup
5 rounds:
3 slow first pull snatches up to workout weight
The pullup warmup
4 lunges/pistols/leg

Strength
3 Rounds On the 4:00 start
2 Snatches+ 1 Hang Snatch b/t 70-75%
12 Nordic Hamstring Curls
5 wall balls

CrossFit Workout
For time with a 14:00 cap

60 DU
50/40 cal row
40 Wallballs 20/14
30 Pullups
20 Back Rack Reverse Lunges 95/65
10 Power Snatches 95/65
5 Renegade Rows (1 Pushup, 2 rows) 2×45/35

Rx+
Alternating Pistols instead lunges
135/95 Snatches.
RMU instead of Rows.

Coach’s Note
This should be a sprint chipper, in that nothing slows you down too much. If you know you’re going to have to do lots of singles for the pullups, drop the total down. The lunges and snatches should be light-moderate. Think on the line between touch and go and singles for the snatches.

Olympic Battery Work
Every 8:00 for 2 rounds

5 clean and jerks @70%
4 clean and jerks @74%
3 clean and jerks @78%
2 clean and jerks @82%
1 clean and jerks @86%

Strongman Circuit
5 Rounds
25M Yoke Carry Heavy
10 Bench Press 155/105
25m Farmer’s Carry Heavy
rest 1:1 in between rounds