CROSSFIT 190529

1. Warm Up + Mobility

<10:00 total>

  • 3:00 Machine

Then 3 Rounds:

  • 6 Cossack Squats

  • 12 Hollow Rocks

  • 6 Wall Squats

  • 12 Superman

2. Skill

<25:00 total>

Front Pause Squat

5 Sets of Pausing Front Squats (:03 pause in the bottom of each rep):

  • Set 1: 2 reps @65%

  • Set 2: 2 reps @70%

  • Sets 3~5: Build to a heavy double

Then, Hang Squat Clean

On the 1:00 x 5:00:

  • 2 Hang Squat Cleans @ 60%

  • 2 Hang Squat Cleans @ 65%

  • 2 Hang Squat Cleans @ 70%

  • 1 Hang Squat Clean @ 75%

  • 1 Hang Squat Clean @ 80%

3. WOD

<25:00 total>

“Dirt Nap”

3RFT (TC=25:00):

  • 15 Hang Squat Cleans (43/30)

  • 15 Lateral Barbell Burpees