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CrossFit 2/2/2018

1
Feb

CrossFit 2/2/2018

Warm Up

Mobility – Shoulders

5 min dubs practice

Then
3 rounds
100 ft single arm OH carry (each arm)
10 ring rows
10 push ups
10 cossack squats
10 hollow rocks
3 inch worms

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Health: 95/65 – Push Ups
Athletic: 185/125 – HSPU’s (The OPEN is coming.  If you don’t have HSPU’s, work on them outside of the WOD.  Perform Push Ups instead.)
Performance: 185/125 HSPU’s

Strength

A1) Deadlift 7×[email protected] – Rest 30 sec
A2) Strict Press (take from floor) 7×[email protected] – Rest 90 sec
B) Back Squat 6×2 @22X1 Rest 2 min