CrossFit Now – CrossFit
STRENGTH
3-Position Power Clean + 3 Push Jerks (10 E2MOM )
This 6-rep to be completed unbroken
The three positions are:
-High Hang (Pockets)
-Hang (One Inch Above the Knee)
-Floor
Gradually build in weight
WOD
“Bottom Line” CJ T2B (AMRAP – Reps)
“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks , 3 Toes to Bar
6 Clean and Jerks , 6 Toes to Bar
9 Clean and Jerks , 9 Toes to Bar
…
Add (3) Reps to Each Movement Until 7min
RX+-135/95#
RX -115/75#
50-59 -95/65#, Knee Raises
60+ -65/45#, Sit Ups
Basics-Light weight, Sit Ups
AFTER PARTY
7 AMRAP HSPU PULL UP (AMRAP – Reps)
AMRAP 7:
1 Pausing Strict Handstand Push-up^
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up^^
1 Strict Pull-up
1 Kipping Pull-up
Add (1) Rep to Each Movement Until 7 min
^ Pause for 1 Second with Head on Ground
^^ Pause for 1 Second with Chin over Bar
-OR-
GYM SKILL – HSPU Practice (No Measure)
Gymnastics Skill- no score
on the 0:00, 1:30, 3:00, 4:30, 6:00
Choose your level:
1 Set of Strict Handstand Push-ups
1 Set of Kipping HSPU
:30 of Kipping HSPU attempts
:30 of attempting to get on wall
1 Set of Box HSPU
1 Set of Dumbbell Strict Press
Try to Hold the Same Number Across