Wednesday, Dec. 14 CrossFit Workout of the Day
Warm up
5 minutes:
5 walkouts w/ push up
5 strict toes to bar
10 hollow rocks
Skill
Handstand work
10 minute EMOM:
Level 1: 30-45 second handstand hold
Level 2: 3 negatives or 3-5 strict hspu
Level 3: 5 deficit hspu
Conditioning
With a continuously running clock complete 5 cleans every minute
0:00-5:00 use 135/95 (Scaled: 95/65)
5:00-10:00 use 155/105 (115/75)
10:00-15:00 use 175/115 (135/95)
Continue adding 20/10# every 5 minutes until you cannot complete 5 cleans within the minute. Score is total reps completed.
*25-minute cap
2016 12 13