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Blog Wednesday, 1.13.2016

Blog

Wednesday, 1.13.2016

  • by rbwrv
  • January 13, 2016

Wednesday 1.13.2016

CrossFit Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm; Open Gym- 4:00-6:30pm 

We will return to our extended semester schedule Monday, January 25th

Warm-Up:

500 Row

Dynamic Effort Movements

Shoulder/Hip/Ankle Mobility

BBG:

A) 5×3 Bench Press- Heavy as Possible

B) 5x ME Strict Pull-ups      (add weight if more than 8)

WOD:

“Open Workout 15.4”

Complete as many reps as possible in 8 minutes of:
3 Handstand Push-ups                     (Scale: Box HSPU)
3 Cleans   205/125#
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

(if you are planning to do the Open Rx, perform this with Open standards)

Warm-Down:

 3x30sec Hollow Holds