CrossFit – Thu, Nov 2

CrossFit Chilliwack – CrossFit

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231102 (Time)

– RX –

For time:

21-15-9:

Hang power cleans (95/135 lb)

15-12-9:

Strict handstand push-ups

– INTERMEDIATE –

For time:

21-15-9:

Hang power cleans (75/115 lb)

12-9-6:

Strict handstand push-ups

– BEGINNER –

For time:

21-15-9:

Hang power cleans (45/65 lb)

15-12-9:

Pike handstand push-ups

General Warm-up (No Measure)

1 set:

10 unweighted good mornings

10 up-downs (no jump)

10 push-ups

10 hang muscle cleans

1 set:

10 empty barbell good mornings

10 burpees

10 pike push-ups (floor)

10 hang muscle cleans

Skill Work (Weight)

Post-workout:

On a 10:00 clock:

3 hang power cleans

– Build to a heavy set.

Stretching (No Measure)

1 set:

1:00 scorpion stretch/side

1:00 child’s pose stretch

– AT-HOME – (Time)

For time:

21-15-9:

DB hang power cleans (35/50 lb)

Feet elevated pike push-ups