July 12, 2017
Gymnastics
Deficit Handstand Push up
10 minutes to establish highest Def. HSPU
*Rx+ = Establish a Strict and a Kipping Def. HSPU
*Scaled = Highest Def, HSPU from a box
Metcon:
20 minute AMRAP
400m Run
15 Toes-to-Bar
15 Box Jumps (24″/20″)
COMPETITIVE CROSSFIT CLASS – 5:30pm
We will be running through a version of WOD Mania 2017 for those competing this weekend at Long Road CrossFit. This is a 4 person competition, but the workouts below can be altered to complete as solo or as a team of 2 or 4.
For Time:
800m Odd Object Run
1000m Bike (0.6 mi)
300m Row
1000m Bike
300m Row
*13 minute time cap
1:00 Transition
Barbell
A. Snatch Complex (7 mins)
Squat Snatch + Hang Squat Snatch
*Only get 3 attempts
B. Clean Complex (7 mins)
Squat Clean + Hang Squat Clean
*Only get 3 attempts
Rest 5:00
9 minute AMRAP (M/F pairs)
5 Burpee Box Jumps (24″/20″)
1 Round of “DT”
(12 Deadlifts, 9 Hang Cleans, 6 SH to OH (155/105)
5 Burpee Box Jumps
*Complete in teams of 2. Athlete 1 must have barbell in Front Rack position in order for Athlete 2 to work.
First set of pairs does a full round, then tag out and second set of pairs does a round.
Rest 5:00
14 minute AMRAP (M/M, F/F)
25′ Lunge w/ KB (53/35)
20 KB OHS (53/35)
25′ Lunge
50′ Lunge
40 Toes-to-Bar
50′ Lunge
75′ Lunge
60 Wall Balls
75′ Lunge
*The second pair of athletes will complete this same workout in reverse order.