Wednesday – 13MAY

Posted 05/12/20 by

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

One thought on “Wednesday – 13MAY”

  1. Nicole W Hindes says:

    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

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