Wednesday 18.05.2016

Sled pushes for everyone. If you didn't already know, CrossFit workouts are scalable.

L1) AMRAP 9:

9 Hanging Knee Raises

7 Hand Release Push-ups

5 Power Cleans

L2) 1) Build to a Heavy: Squat Snatch

2) AMRAP 9:

9 toes to Bar

7 Kipping Handstand Pushups

5 Power Cleans 135/95

Comp) The Power Cleans and Snatches are part of a progression, follow the percentages and time constraints exactly. These are not heavy lifts they are fast. Use today to build SPEED.

1) Barbell Conditioning:

with a running clock...

A: at 0:00 complete 12 rounds of 1 Power Clean at 65% every :40 (this will take 8:00)

B: at 12:00 complete 12 rounds of 1 Power Snatch at 65% every :40

2) 21-18-15-12-9-6-3 Unbroken Thrusters. Rest as little between sets as possible

3) AMRAP 9:

9 Toes to Bar

7 Kipping HSPU

5 Power Cleans 135/95