CrossFit 1490 – CrossFit

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Warm-up (No Measure)

6:00 EMOM

Min 1: :45 Inch Worms

Min 2: :45 Row

Min 3: :45 Jump Squats

PVC Snatch Warmup

2 Rounds

10 Pass Throughs

10 Snatch Grip Push Press

10 Strict Press

10 Push Jerks

Push Jerk

Push Jerk (From Rack)

EMOM: 10:00

Set 1-2: 6 Reps

Set 3-4: 3 Reps

Set 5-6: 6 Reps

Set 7-8: 3 Reps

Set 9-10: 6 Reps

*Start 55-60% on your first set and build up. Your second set of each number should be heavier than the previous.

Metcon (Time)

“Rajah”

3 Round

w/20/14# Vest

-400m Run

-40 Air Squats

-10/8 RMU/BMU

-40 Air Squats

Rx+: As Prescribed

Rx: No Vest/ 8/6 RMU

Scaled: No Vest / 30 Air Squats / 10 Pull-ups

Goal: 14-16:00

This workout is all about the RMU or whichever gymnastics movement you are using so be smart on the run and squats as to not blow yourself up. If you are using a vest be sure to practice that larger kip on the RMU as it will take a larger effort for each rep