CrossFit:
A.) AMRAP in 15 minutes
5 Power Snatches 95/65
50 Double Unders
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
and so on… Keep adding 20/10lbs.
Scale the numbers if needed. If you do not have dubs. do 15-25 ATTEMPTS depending on how hard that is for you.
(Rest about 10min. After Between Section 1. Get Warm and Ready! Scale with H.R. Push-Ups if needed)
10min. AMRAP:
3 handstand push-ups
3 power cleans
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
… adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Both of the workouts today are versions of past Open WODs like yesterday. I really want this week to get your lungs ready like I said, so start finding your redline and your personal pace. Once you know where to be and for how long, you won’t have to redo the workouts multiple times like some people out there 😉
Cool Down:
2 min slow cardio of your choice then:
Sweat:
A.) EMOM x 3min.
15/12 Cal Row
B.) EMOM x 10min. (Both in the same min.)
8 DB Power Cleans 45/30s
8 Burpees
C.) EMOM x 3min.
15 30ft Shuttle Runs
D.) EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch 45/30lb.
8 Toes-To-Bar
E.) EMOM x 3min.
15/12 Cal Assault Bike
*Rest 2min. Between Each Section
If you need to scale the cardio, be sure that it’s something that takes you about 35-40sec. each round. Otherwise that 2min. is not going to feel needed. Those are meant to be hard.
If you need to scale the reps for EMOMs, just make sure you’re getting done in about 40-45sec.