CrossFit – Fri, Oct 7
Warm-up
<p>1 ROUND<br />30 Single Unders<br />10 Scap Push-Ups <br />10 Clean Deadlifts <br />100m Run</p><p>Into…</p><p>2 ROUNDS<br />30 High Jump Single Unders or Double Unders <br />10 Clean High Pulls <br />2 Wall Walk or 10 Single DB Strict Press <br />100m Run<br /> </p>
Strength
Metcon (Weight)
<p>EVERY 1:30 x 7 SETS*<br />1 Power Clean<br />+<br />1 Deep Hang Power Clean</p><p>*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.</p><p>(Score is Weight)</p><p>Week 5 of 9<br /> </p>
Workout
“THE FIFTH ELEMENT” (5 Rounds for reps)
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
<p>NOTE: New Benchmark.<br /> </p>
