CrossFit – Tue, Feb 3
General Warm-up
For time (Choose the most appropriate version) (Time)
Rx: 50 Deficit HSPU 4/2″
Intermediate: 50 HSPU
Non-HSPU: 50 Kettlebell Push Press* or 20 Wall Walks
Time Cap: 8:00
Must be able to perform 3 strict HSPU to perform any variation of kipping HSPU
*Use weights that allow for 10+ reps at a time
For time (Time)
Row 400/360m
100m Run
Row 300/270
100m Run
Row 200/180m
100m Run
Feel: Gas
Pacing: Controlled Send
Target Score: Sub-7 minutes
Firebreather: Sub-4 minutes
Hang Power Clean (Hang Power Clean – Complex
Every 1:30 for 7 Sets
1 Hang Power Clean Complex*
*Above Knee Power Clean + Below Knee Power Clean
We’re searching for the sweet spot where speed and technique meets heavy.)
Not challenging = too light. Not fast = too heavy
AMRAP 6 minutes
Row 200/175m
5 Burpees
:10-:20 Handstand Hold