11/23/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Good Morning @ 2010 45/33

10 Weighted Situps 1.5/1

10 Strict Pullups

Strength

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Press with a weight that will allow you to get at least 10 reps in your first set.

WOD

Metcon (AMRAP – Reps)

Against a 2-minute running clock, complete as mamy reps as possible of:

10 Alternating Reverse Lunges (95/63 lbs)

10 Push Press (95/63 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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