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Components

"Strict Handstand Pus ...

Metcon

"Tidying Up"

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WOD

MONDAY 10.12.20

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MC: "Strict Handstand Push-Up Biathlon (Time)

For Time:
(20 Min Cap)
30 Strict Handstand Push-Ups
30/21 Cal AAB
20 Strict Handstand Push-Ups
30/21 Cal AAB
10 Strict Handstand Push-Ups
30/21 Cal AAB

*every additional break: 50 Double-Unders

STIMULUS
- This will mimic the flow of the Muscle-Up Biathlon from the 2014 CrossFit Games.
- Every time we break a set before completing the required number, we must do 50 double unders.

MOD for HSPU
- more abmats
- box HSPU's
- double db strict press

1: Metcon (Weight)

3 Position Squat Clean
5 Sets:
*Positions are "top down"
Position 1- mid thigh
Position 2- knee level
Position3- low hang (2" off floor)

Based off 1RM clean:
1) 63%
2) 66%
3) 69%
4) 72%
5) 75%

STIMULUS
- Deadlift the bar up to full extension and squat clean the barbell from the 3 positions.
- Touch and go. Hold onto the barbell through each squat clean.

MC: "Tidying Up" (AMRAP - Rounds and Reps)

AMRAP 15:
15 Power Cleans (95/65)
30 DU's
15 Wall Balls (20/14)
30 DU's

STIMULUS
- over the 15 min of work you can expect to complete between 4-6 rounds.

Whiteboard:

Monday, October 12, 2020