CrossFit Workout 7/10/19 Wednesday

9:00 EMOM
A 150 run
B 5 Pushups+:30 of pushup position shoulder taps
C 15 hollow rocks

Workout Warmup
3 Rounds
15 DU
10 KB swings up to workout weight
1 wall walk/hs walk practice

CrossFit Workout
Buyin: 30 Pushups

30 DU
20 abmat situps
10 american kb swings 24/16
5 wall walks

Buyout 30 pushups

60 DU, 15 GHDs, 50 foot hs walk, only sets of 5/3 count for the pushups.

Coach’s Note
The pushups shouldn’t take longer than 1.5 minutes for the first set. The sticking point for most people in this workout will be the later rounds of situps, and the wall walks. Take a few breaths in between reps of the wall walks. If you don’t have DUs, do 15 stick jumps today instead.

Olympic Technique Work
3 8:00 EMOMs, all one rep @ 60%
1st EMOM: 1 Squat Snatch
2nd EMOM: 1 Squat Clean
3rd EMOM: 1 Split Jerk

Gymnastics Capacity
Rest as needed in between rounds, but climb as far as you can
1 RMU, 2 UB RMU, 3 UB RMU, etc

Then, supersetted
5×12 False grip Ring rows
5×12 pike hspu