Wednesday, July 12 2017.

Wednesday, July 12 2017.

 

CrossFit: TEST Three.

 

WOD - Inverse 'Diane'

 

9-15-21 rep rounds of

Deadlifts [225/155]

HSPU *

 

* Scaled options for HSPU:

9-15-21 of Pike PU

15-21-27 of HR Pushups

 

 

STRENGTH - Deadlift

Remainder of class to find 3RM.

 

*Set the bar down (without letting go) each rep.

Touch n' go NOT allowed.

 

 

 

 

GSP Body:

 

SKILL - Hang Power Clean

 

 

WOD - With a running clock

 

0:00 - 8:00 - AMRAP

8 Deadlifts [105/75]

12 Air Squats

 

8:00 - 12:00 - Rest

 

12:00 - 18:00 - AMRAP

10 Hang Power Cleans [75/55]

10 Pushups

 

18:00 - 21:00 - Rest

 

21:00 - 25:00 AMRAP

12 Push Presses [45/35]

8 Burpees