CrossFit Workout 8/6/19 Tuesday

Warmup
3 rounds
5 kb snatches/arm up to workout weight
1:00 row getting progressively harder
8 Sumo good mornings, building

Skills
3 Rounds on the 2:00 mark
SMU work
L1 Banded SMU transition 3-5 reps
L2 1 Negative strict RMU from the high rings+ AMSAP chest to ring hold
L3 Accumulate 3-5 strict ring muscle ups in 1:00

CrossFit Workout
10 RFT with a 30:00 cap
200/150m row
10 total kb snatches 20/12
4 burpee strict pullups

Rx+ 2 burpee ring muscle ups- you may kip these.

Coach’s Note
This one is going to be very grindy. The beginning should be easy, and then it should get progressively harder. Make sure that your hands are ready for this one. The kettlebell should be light enough to be unbroken every time.

Gymnastics
10 Rope climbs for time

Conditioning
4 Rounds
4:00 easy row
4:00 easy bike

Keep your heart rate in the 60% range