Friday, March 20, 2015

Hang Snatch ( Take 15:00 to work to a heavy but non-maximal)
Metcon (Weight)
2) EMOM for 5:00 (5 total rounds):

3 Power Cleans – begin at 155/95 & add 10# each minute (final weight 195/135#)
3 Deficit HSPU – 4″ deficit
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:

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.

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