CROSSFIT WOD

November 29, 2017 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

in 10 min window

3 Rounds

:30 sec L-Sit or 30 sec Hollow Hold

30 AbMat Sit-Ups

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Pause Power Clean warm up

Then…

Every 90 Seconds x 6 Sets:

2 Reps – Pausing Power Clean

*Pauses take place at:

1 – Knee-level

2 – Jumping Position (mid-thigh)

3 – Power Catch Position

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Set #1 – 2 Reps @ 55%

Set #2 – 2 Reps @ 60%

Set #3 – 2 Reps @ 65%

Sets #4, 5, and 6 – 2 Repetitions @ 70%

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Metcon (No Measure)

Handstand push ups

AMRAP in 5min of the Unbroken Complex:

2 Dead-Stop Strict HSPU

2 Strict HSPU

3 Kipping HSPU
————— or ——————

AMRAP in 5min of the Unbroken Complex:

Pike Pushups on box

3 Box Shoulder Taps, each side (Video)

3 Box Pike Pushups

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Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
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