CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Today’s workout is for time 30 reps of 5 different movements: Hang Power Snatches, Handstand Push Ups, O
STIMULUS: A strategic threshold workout
STRATEGY: Athletes should complete each movement in 2:00 – 3:00
SCORING: This workout is for time and should take athletes 10 – 15 minutes to complete
SCALING:If Scaling the HSPU today, use the Dumbbell Push Press instead of a box
EFFICIENCY TIPS
“ARMS WIDE OPEN”
-Athletes should take one more break than think on the Hang Power Snatches
-Be mindful of their rest between sets of HSPU
-Hold on for bigger sets on Overhead Squats
-Pace on the Burpees
-GO for broke on the Hang Squat Snatches
WOD
“Arms Wide Open” (Time)
“ARMS WIDE OPEN”
For Time:
30 Hang Power Snatches
30 Handstand Push-ups
30 Overhead Squats
30 Bar-Facing Burpees
30 Hang Squat Snatches
17 min Time Cap
*Use the DB PP as a scale for HSPU
RX+-Same as RX
RX-75/55#, If doing DBPP 50/35#
50-59-65/45#, If doing DBPP 35/20#
60+-55/35# Step Overs, Hang Power Both times. If doing DBPP 20/15#
Basics-15 reps-PVC/BB, DBPP, Just Burpee