Tuesday, 11.7.2017

Warm Up & Mobility

Strength:

Take 15 minutes to establish a heavy:

3 Power Clean + 3 Push Press

Metcon:

Open Workout 15.4

AMRAP X 8

3 handstand push-ups
3 cleans 185/125

6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

https://games.crossfit.com/workouts/open/2015#workoutsTab4

    *If scaling: cleans should be touch and go or fast singles

 

Box Brief

**SAVE THE DATES**

Saturday/Sunday Nov 11/12- USAW Level 1 Sport Performance Course

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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