CrossFit – Tue, Jan 20
Warm Up
Clean (Every 90 seconds, for 12 minutes (8 sets of):
Sets 1-3: Clean x 1.1.1 @ 50-60%
Sets 4-5: Clean x 1.1 @ 60-70%
Sets 6-8: Clean x 1 @ 70+%
Build based on quality.)
*1.1.1 = 1 rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep.
Skill Conditioning (Checkmark)
Every minute for 6 minutes:
Station 1- 30 Seconds Hand Stand Hold
Station 2- 6-12 Wall Facing Hand Stand Push Ups
Sc:
Station 1 : Dual Dumbbell Overhead hold
Station 2 : Regular HSPU or 3-4 Wall Walks
METCON (Time)
For time:
21-15-9 reps of:
Hang Power Snatches (75/55lbs)
Box Jump Overs 24/20
Straight into…
9-15-21 reps of:
Thrusters (75/55lbs)
Box Jump Overs 24/20
Goal = <12 Minutes
Cap = 14 Minutes
Rx+: 21-18-15 Reps
Three sets of:
50 Foot Single Arm Front Rack Carry (each arm)
50 Foot Single Arm Suitcase Carry (each arm)
10 Goblet Hold Good Mornings