Friday, 12.16.2016

CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

NO 7:30am 

Warm up:

2 Rounds

-100m Run

-10 Wallball

-10 Banded Good Mornings

Mobility:

Front Rack

Posterior Chain

Ankles

Overhead

Strength:

12 Minute Alternating EMOM

A) Deadlift

-5 reps @ 65% of DL 1RM

B) Box Jump

-5 Jumps

WOD:

Open WOD 15.4

8 Minute AMRAP
3 handstand push-ups
3 cleans (185/125)
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

Scaling- If you are able to do HSPU, you may scale up to 2 Mats and lower weight.

If you can not do HSPU….

8 Minute AMRAP of

-10 Push Press (95/65)

-10 Power Clean

Accessory:

Side Plank Holds

-Left, Right, Rest

-3×30,30,30