9/22/16 – CrossFit

 In Crossfit

CrossFit Workout of the Day:

Skill: (10 min)
Handstand / HSPU Progressions
KB Snatch Technique

Strength: (20 min)
Bench – 5RM Test
[50/8 60/5 65/5 70/5 75/5 80/5 MAX/5] *Target 75-90% for 5RM, only 1 failure allowed

WOD: (20 min)
– 16 Minute AMRAP –
2 Muscle Ups
4 HSPU
8 Alt Arm KB Snatches
12 Goblet Lunges

L1: Ring Rows, Pushups, Light KB
L2: 3x Ring Rows, Box HSPU, Light KB
L3: 2x Ring Dips, 53/35#
L4: Strict HSPU, 70/53#

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