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
