CrossFit – Tue, Feb 10
General Warm-up
Power Clean (In 15-20 minutes, build to a 1RM Power Clean)
For time (Time)
40 Power Cleans 185/125lbs
Feel: Gas
Pace: Reach
Target Score: 3-6 minutes
Firebreather Score: sub-3
Scales: 165/115, 155/105, 135/95, or 95/65lbs.
Skill (6 Rounds for reps)
2 Rounds
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
6:00 Machine
Every 2:00 perform:
8 Kettlebell Swings + 4 Burpees