April 5, 2019

CROSSFIT
Weightlifting
Hang Snatch (3RM)
10 Minutes to establish a hang snatch 3RM
Metcon
Row & Press (Time)
500 M Row
10 HSPU
400 M Row
9 HSPU
300 M Row
8 HSPU
200 M Row
7 HSPU
100 M Row
6 HSPU
200 M Row
7 HSPU
300 M Row
8 HSUP
400 M Row
9 HSPU
500 M Row
10 HSPU
Modify Handstand Pushups “open style” or with Floor Z Press at challenging weight.

SWEAT
Skill
Handstand Hold & HSPU Practice
No Measure
Metcon
Row & Press (Time)
500 M Row
10 HSPU
400 M Row
9 HSPU
300 M Row
8 HSPU
200 M Row
7 HSPU
100 M Row
6 HSPU
200 M Row
7 HSPU
300 M Row
8 HSUP
400 M Row
9 HSPU
500 M Row
10 HSPU
Modify Handstand Pushups “open style” or with floor Z Press at a challenging weight.