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CrossFit — October 24, 2019

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10.24.19

Warm-up
10 Air Squats
10 Up + Down Dogs
10 Jump Squats
5 Inchworms + Push Up
5 Push Presses
5 Front Squats
5 Push Jerks
5 Front Squats
5 Split Jerks
Jerk (15:00 to build to a 7-Rep Max)
Shoulder to Overhead

*Ideal intervals are 0:00, 2:30, 5:00, 8:00, 11:00, 14:00
*Set #1 @ 40% of your max Jerk.
Metcon (Weight)
14:00 EMOM
Odd: 14 Alt DB Snatches 50/35
Even: 6 Front Squats 155/105

*Rx+ 65/45, 185/125
*Enter your score as the total of your DB weight + your squat weight.
*Scaled/Stimulus: The DB Snatches should be done in 1 set each round, but the weight should be challenging for doing 12 in a row. Scale to 35/25 or as needed. The Front Squats should be intimidating, approximately 70% of your max. Scale to 115/75 or as needed.

Cool Down
Lacrosse Ball Delt + Trap Smash
Foam Roll Quads, Glutes and Back