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CrossFit — January 14, 2020

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1.14.20

Warm-up
3:00 Coach’s Choice Shoulder Mobility
2 Rounds
:30 Handstand Hold
5 False Grip Ring Rows
5 Ring Transitions
5 Bar Kips (as big as possible)
-then-
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Power Snatches
5 Thrusters
Power Snatch (9 Touch and Go Reps @ 60% Every 4:00 x 3)
Metcon (4 Rounds for reps)
4 x 3:00 AMRAP, 2:00 Rest
9 Thrusters (95/65)
3 Ring Muscle Ups

*Can sub Bar MUs for Ring MUs
*Can sub Ring MU skill work for Ring MUs if close to Ring MUs
*Can sub 3 Ring MUs for 9 Pull Ups + 9 ring dips
Health & Fitness: 75/55, Burpee Pull Ups
Stimulus: Goal is 2 rounds per AMRAP and thrusters are unbroken

Accessory Work
Handstand Skill Work
8 Rounds For Quality
Rx+ 20ft HS Walk in 10ft Increments
Rx :30 Handstand Walk Practice
Scale :30 Wall Facing HS Holds – nose to wall

Cool Down
Lacrosse Ball Smash Delts and Traps
Lying Leg Crosses
Foam Roll Lats