12/31/2015
CrossFit XD – CrossFit
7 Min AMRAP #10 (No Measure)
5 Hang Squat Cleans (bar)
10 Shoulder Taps (handstand)
10 Shuffle Steps Left
10 Shuffle Steps Right
(Shuffle steps are executed w/ a band around the knees. Point the toes forward, bend the knees and drive them out, and step out one direction for 10 steps without changing those things.)
Mobility
Weighted Back Smash: 1 min each side, move up 1 vertebra and repeat.
Lightweight KB Overhead Squats: 5 x 2 on each side
https://youtu.be/_ZSyNIlakvI
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Metcon (No Measure)
Tabata
Hollow Rocks (8 rounds)
Rocking Superman (8 rounds)
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