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CrossFit — November 5, 2019

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11.5.19

Warm-up
:30 Single Unders
:30 Running in Place Jump Rope
15 Jumping Double Taps
:30 Double Under Practice
:30 Plank Shoulder Taps
:30 Wall Facing Handstand Hold
:30 of Kick Ups to Wall
5 Clean Grip Deadlifts
5 Clean Pulls
5 Clean High Pulls
5 Power Cleans
5 Front Squats
5 Squat Cleans
Hang Clean (1 Lift Off + 2 Cleans Every 2:00 x 7)
*Lift Bar 2" off floor, :02 Pause, Squat clean, return to bottom position 2" off floor, Squat Clean
*Start @ 50% of your max clean and increase as form allows
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
36 Double Unders
12 Hang Power Snatches 75/55
2-4-6-8-10…. Handstand Push Ups

*Rx+ 95/65
*Scale/Stimulus: :45 of Double Under Practice or 36 Single Unders + 12 Jumping Double Taps. Snatch weight should be light, like a heavy KB swing. HSPU scale to 1 wall walk each round plus 2-4-6…seated DB Press 35/25 or appropriate weight.

Cool Down
Lower Back Stretch
Lacrosse Ball Massage Plantar Fascia, Delts and Traps
Foam Roll Quad, Glutes and Back