November 22, 2017

STRENGTH: OH Squat – 5 x 5 x 3 x 3 x 2 x 2
WOD: Against a 3 minute running clock, complete 5 rounds, completing as many rounds and reps as possible of,

10 x push ups 

20 x sit ups

30 x squats

40 x double unders 

*Rest 2 minutes between sets, and pick up where you left off of from previous set

OLYMPIC LIFTING

STRENGTH: 2 position squat clean (High hang + Floor) and Box Jumps (high) – for 16 minutes

Even minutes: 2 position squat clean – increase in weight as sets progress

Odd minutes: 5 x high box jumps

WOD: “CrossFit Open Workout 15.4”

Complete as many reps as possible in 8 minutes of:
3 x handstand push-ups 
3 x cleans 
6 x handstand push-ups
3 x cleans
9 x handstand push-ups
3 x cleans
12 x handstand push-ups
6 x cleans
15 x handstand push-ups
6 x cleans
18 x handstand push-ups
6 x cleans
21 x handstand push-ups
9 x cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.