8/19/15

CrossFit Boro – CrossFit

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OPTIONAL STRENGTH

Build to Heavy Complex of 2 Hang Squat Cleans + 1 Split Jerk

8/19/15 (No Measure)

Banded Bottom Squat – Work Ankles

10 PVC Passthroughs

5 Push Ups

5 Air Squats

5 HSPU or 5 Push Press w/ Bar

5 Pistols

25 DU or 25 Singles

Max Set HSPU (AMRAP – Reps)

Do as many reps as possible without coming down off the wall

*Scaling Option:

Max HS Hold or Max HSPU on Box
Rest 2 Min

Max Set of UB DU (AMRAP – Reps)

As many DU in a row without missing

*Scaling Option:

Single Unders
Rest 2 Min

Max Pistols in 60 Sec (AMRAP – Reps)

Rest 5 Min

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.
*Scaling option:

8 min Amrap

10 Push Press

10 Cleans

Women: PP 65; Clean 75

Men: PP 95; Clean 115

Mobility

Lateral Seam Smash

Posterior Shoulder Smash

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