CrossFit Workout 7/8/19 Monday

Warmup
12:00 EMOM
A :40 of natural leg extensions
B: 30 DU/SU
C: 2 Cleans+2 Front squats up to your first strength weight

Strength
4 Rounds on the 2:00 start
2 cleans+5 Front Squats, last front squat, :08 hold
L1: AMSAP hold
L2: :20-:30 hold on wall
L3: 1:00 to accumulate as many seconds in a freestanding hs hold as possible

Then, do 2 rounds of:
150 run
5 Box jump overs
5 hpc at your starting weight

CrossFit Workout
12:00 AMRAP
400m run
20 box jump overs
10 Hang Power Cleans
Weight starts at 75/55, and builds by 20 pounds for girls, and 30 pounds for guys. Get as far as you can

Rx+
Weight builds by 30 pounds each round for girls and 50 pounds each round for guys

Coach’s Note
I want everyone to get out the door for your 3rd 400. I think the best runners/box jumpers will make it back from their fourth 400. The weight should start very light, and then build pretty quickly. If you can’t finish the first 400+20 box jumps by 4 minutes, scale the slower section.

Lift
“Drop-set”
4 rounds
1 squat Snatch @75%
10 Touch and go squat snatches @30%

Rest 3:00
Single snatch goes 80/85/90
TAG go 10@30%/8@40%/6@50%/4@60%

Conditioning
Run 3:30, rest 1:00 x 4 rounds