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Components

Metcon

Settings

Workout

Thursday

Warm-up

AMRAP x 7 MINUTES
200m Run @ Mod Pace
6 Push-Up to Pike
7 Up-Downs
8 DBL DB Push Press

Coach's Note -- After completion of the Warm-Up, DBs can be put away in preparation for our Skill

Skill

Metcon (No Measure)

2 SETS FOR QUALITY
:20 Alt. Handstand Shoulder Taps

-Rest as needed b/t Sets-

Then Into...

2 SETS FOR QUALITY
3 Strict HSPU*
+
:20 HS Hold

*(30X1) Tempo Optional.

(No Measure)

Workout

Metcon (1 Rounds for time)

3 SETS FOR TIME
200m Run

Immediately into...

2 ROUNDS
7 Push Jerk (155/105)|(115/75)
7 Handstand Push-Ups*

Immediately into...

200m Run

-Rest 1:30 b/t Sets-

*Strict HSPU Optional

(Score is Slowest Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

KG BB: (70/55)|(50/35)

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Whiteboard:

Thursday, September 16, 2021

Male Clients

Ryan
Sorrell

CrossFit: 5:15 PM

20:37

155 PJ 30 Sec HS hold

Female Clients