CrossFit WOD – Tue, 14 Nov 2017

“Alone we can do so little; together we can do so much.”
— Helen Keller

CrossFit Torian

CrossFit WOD

Strength

EMOM for 10:
3 Power cleans + Jerk (Any)

Metcon

“Open workout 15.4”

AMRAP in 8:
3 Cleans 85/55
3 Handstand push-ups
3 Cleans 85/55
6 Handstand push-ups
3 Cleans 85/55
9 Handstand push-ups
6 Cleans 85/55
12 Handstand push-up
Etc… Increasing HSPU by 3 every round, increasing Cleans by 3 every third round
*Any style of clean permitted

Conditioning

EMOM for 15:
1st – 10/8 cal Row
2nd – 15/12 cal Row
3rd – 20/16 cal Row
4th – 25/20 cal Row
5th – 10/8 cal Row
*3 Rounds total

Competition

For time:
40-30-20-10:
Alt DB snatch 20/15
GHD sit-ups
*50ft Handstand walk after each round (optional)

 


Reminders from CrossFit Torian & the Brisbane Barbell Club:

• Remember: All CrossFit workouts are scaled (e.g. reps, movement, weight, time) to the individual athlete, taking into consideration their fitness level, experience & injury history, to ensure: a) you remain safe throughout the workout, b) there is a strong focus on quality of movement, and c) you are engaged in movements that, while challenging, are reflective of your skill levels. Your coaches will speak with you during the session to make sure you’ve scaled appropriately & are comfortable with the movements.

Above all else, listen to your body. Taking a rest day when you’re feeling too tired or sore can be the best thing for your long term success.