CROSSFIT 
Skill: Handstand Push Ups progressions / Strict Handstand Push Ups work

Skill: Dip Progressions

15 Min AMRAP

50 Double Unders

5 Handstand Push Ups

25 Ab Mat Sit-up

5 Ring Dip

Today we have two skills to work on. We will Take most of class working on these skills leaving the last 20 min for the AMRAP. Work up to the hardest version  of  you hand stand push up. For dips you can use a band try to use a lighter band than normal. In the AMRAP the dips and HSPU reps are low, try and do them without a mod if you can. As always stay safe first

 

BOOTCAMP

Build to max ladder style double DBs starting with 5’s
3 cleans
5 S2OH
8 squats

BARBELL
WU- 3 Position Snatch

Snatch 1 Snatch Per Set
Set 1@65%
Set 2@70%
Set 3@75%
Sets 4/5/6/7/8@80%
Sets 8/9/10/11/12@85%

KIDSCLASS

Skill: Handstand Push Ups progressions
5 working sets of 1 to 5 reps 

Skill: Dip Progressions
5 working sets of 1 to 5 reps

15min AMRAP

 

50 Double Unders / 50 Stick Jumps

5 Hand Release Push Ups

25 Ab Mat Sit-up

5 Narrow Push Ups