CrossFit – Wed, Aug 16
Warm up – Wednesday
Banded 7’s
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Power Clean (2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *)
* Complete a set every 1:30 *)
Met con – Wednesday (Time)
Every 5:00 (3 sets)
30/24 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time
30/24 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time
Wednesday Optional Extra
Partner
20 min AMRAP
“You Go – I Go”
P1: 250/200m Row
15 GHD’s
10 Power Snatch (95/65)
20 min AMRAP
“You Go – I Go”
P1: 250/200m Row
15 GHD’s
10 Power Snatch (95/65)
P2: Max meters on ski erg