wod

1.20.17 CrossFit Workout WOD Centennial Lone Tree CO

By 01/19/2017 No Comments

Warm up
500m row 

3 Rounds
10 Twisting lunges
10 Abmat sit-ups
10 Scorpion twists
10 Scapula Pull-ups

A. Pause Front Squats

*All reps with a 3 second pause in the bottom

3×3@ 70%

3×2@ 75%

3×1@ 80%

Beginner- 5×30 second Handstand Hold

Moderate- 5×3 HSPU Negatives

Experienced 4×6 Strict HSPU
B. 3 Rounds for time-

16 KB Snatches (53/35)

12 Toes to Bar

8 Deficit HSPU (6 Inch Deficit)

PU (6 Inch Deficit)

 

 

Shean

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