CrossFit 090319

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

12/10 Cal Row

8 Medball Squat Cleans

40′ Inch Worm/Spider Lunge/Kossack Lunge

8 DB Upright Pulls ea. Arm

20s Hollow Hold

Weightlifting

EMOM for 12 min perform 3 Squat Cleans:

Min 1-4: 3 Squat Clean @ 45-55%

Min 5-8: 3 Squat Clean 55-65%

Min 9-12: 3 Squat Clean @ 65-75%

*Today’s goal is practice cycling submaximal weights with a short amount of recovery (Think back to Open Event 19.2 or 17.3). *

*Reps do not need to be touch and go, however you should be completing the squat cleans with 40-45 seconds left each round. *

Squat Clean (4 x 3 )

WOD

Metcon (6 Rounds for reps)

6 RD’s

1:30 Min Work/ 2:00 Min Rest

200m Row

10 Wall Ball (20/14#)

Max Bar Muscle Ups

*Record Total Reps (200m row counts as 1 rep)

L1: 14/10#, Max Highest Pull-Up Progression

Rx: As Written

Rx+: 30/20