Thursday December 7, 2017

Image result for memes of handstand pushups

Warm Up

15/12/9

Cal Row

Empty Barbell Strict Press

WOD

Part A

HSPU Work

If able to go all the way to the ground or use only 1 abmat

6-5-4-3-2-1

Strict HSPU with 1 min rest inbetween

If unable to do the above

7 Pike Pushups + 15 Strict Dumbbell Presses

5 Pike Pushups + 12 Strict Dumbbell Presses

7 Pike Pushups + 9 Strict Dumbbell Presses

5 Pike Pushups+ 6 Strict Dumbell Presses

1 min rest inbetween

Then

 

 

15 min running clock building weight each round
EMOM x 5 min – 3 Power Clean and Jerk
EMOM x 5 min – 2 Power Clean and Jerk
EMOM x 5 min – 1 Power Clean and Jerk

CrossFit Light

EMOM for 21 Min

1min 8 Dumbell Press

2min 40 Double Unders or 80 singles

3min 15 Pull Ups

 

CrossFit Teens

2 x 6:00 rounds

5 tempo* front squats

10 burpees

4 x 50-meter shuttle run
* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

Skill:
3x 10 weighted box step-ups

10 bar roll-out

 

 

 

 

16 thoughts on “Thursday December 7, 2017”

  1. Great job Justin, must have been the perfect warm up.
    A: 1 pad (last no pad)
    B: 165# maxed, Fun challenge to add weight without adding too much.

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