08-10-17 WOD

Warm-up (No Measure)

4-point squats, arm circles, trunk twist, knee circles, scorpion kicks

Dynamic: 2 rounds:

8 barbell strict press, 8 knees to midline, 3 handstand kick-ups

Group: jerk technique (1- dip and hold, 2- extend into the jerk. Pause in the catch, 3- recover and extend, 4- recover)

CrossFit

Jerk (12 minutes to establish 1RM )

Any jerk style

Metcon (Time)

For time:

40 handstand pushups (+ deficit)

40 toes to bar

*partition as needed*

 
Scaled

40 abmat stack/80 pike pushups (+ deficit)

40 knees to midline

Metcon (No Measure)

12 Turkish get ups/side 53/35

 

Bootcamp

Metcon (No Measure)

4 rounds for quality:

30 seconds handstand hold

10 DB strict press/arm as heavy as possible

100′ waiter carry @ strict press weight

Metcon (Time)

For time:

300 jump rope/150 double unders

Metcon (Time)

21-15-9:

burpees

abmat sit-ups