January 27, 2017

CROSSFIT
Strength: Power Clean + Front Squat + Jerk 1-1-1-1-1
Build up to 5 heavy sets at the same weight
Conditioning: AMRAP x 8:00
“CrossFit Games Open 15.4”
3 Handstand Push-ups
3 Cleans, 185/125
6 Handstand Push-ups
3 Cleans, 185/125
9 Handstand Push-ups
3 Cleans, 185/125
12 Handstand Push-ups
6 Cleans, 185/125
15 Handstand Push-ups
6 Cleans, 185#/125
18 Handstand Push-ups
6 Cleans, 185/125
21 Handstand Push-ups
9 Cleans, 185/125
*Etc. adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
*Men push press 95 and clean 115
*Women push press 65 and clean 75

CROSSFIT 101
Conditioning: 3 Rounds for Time
“Helen”
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups

Finisher
Perform on you own after completing “Helen”
100 Abmat Sit ups For Time
*may be performed with bent knees, butterfly, or straight leg