October 18, 2019 – Live. Perform. Compete

October 18, 2019 – Live. Perform. Compete

Live

A. 3 Hang Power Cleans + 2 Split Jerks 6 x 1

Every 1 minute, for 6 minutes (6 sets):
3 Hang Power Cleans + 2 Split Jerks

B. Front Squat 3 x 5-8

Front Squat (20X2 tempo)
– 3 sets of 5-8 reps
Rest 2 minutes between sets

C. EMOM 12:

EMOM 12:
1 = 10s AB @ 100% + 30s @ cruise pace
2 = 10s Row @ 100% + 30s @ cruise pace
3 = 20-40 single unders + 20-40 double unders
Scoring: Not Scored

Perform

A. 2 Hang Power Cleans + 1 Split Jerk 6 x 1

Every 1 minute, for 6 minutes (6 sets):
2 Hang Power Cleans + 1 Split Jerk

B. Front Squat 3 x 3-5

Front Squat (20X2 tempo)
– 3 sets of 3-5 reps
Rest 2 minutes between sets

C. EMOM 12:

EMOM 12:
1 = 10s AB @ 100% + 30s @ cruise pace
2 = 10s Row @ 100% + 30s @ cruise pace
3 = 20-40 single unders + 20-40 double unders
Scoring: Not Scored

Compete

A. 2 Hang Power Cleans + 1 Split Jerk 6 x 1

Every 1 minute, for 6 minutes (6 sets):
2 Hang Power Cleans + 1 Split Jerk

B. Front Squat 3 x 3-5

Front Squat (20X2 tempo)
– 3 sets of 3-5 reps
Rest 2 minutes between sets

C. EMOM 12:

EMOM 12:
1 = 10s AB @ 100% + 30s @ cruise pace
2 = 10s Row @ 100% + 30s @ cruise pace
3 = 20-40 single unders + 20-40 double unders
Scoring: Not Scored

D. 15 minutes CrossFit Open skill touch up:

15 minutes CrossFit Open skill touch up:
Play with the movements in tomorrows Open workout. Do this is a non-fatigue based setting, isolating the movements and addressing efficiency / technique. Once comfortable, can put the movemetns together is a short, broken down version of the workout to get a 'feel', and help determine a strategy.Scoring: Not Scored

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