CROSSFIT
Skill – Handstand Push Up Progressions
EMOM x 5
2-5 Handstand Push Ups
Scale: Negative Handstand Push variations
WOD
AMRAP 16 min
10 Burpees
10 Kettlebell Swings
200m Run
BARBELL
Double Pause Touch and Go Snatch
3×1 70%
2×1 75%
1×1 80%
Double pause clean and jerk
3×1 70%
2×1 75%
1×1 80%
you will pause at one inch off the floor for two seconds the pull to the middle of the knees for two seconds then touch and go lift
AT HOME WORKOUT
Warm Up:
2 Rounds:
5 Inch Worms
10 Samson Lunges
10 Burpees
400m Run
Workout:
AMRAP 16 min
10 Burpees
20 Sit Ups
200m Run
snatch 55-60-70
c/J 75-80-85
I die 3 rounds
800mrun/ 5 rounds of cindy-5 pull up, 10, push up, 15 air squat per round.
time: 28: 47