TONIGHT WE PARTY!!!
CROSSFIT OPEN PREP
BEGINS 1/4-2/11 SATURDAYS 6:30-8AM , WEDNESDAY 10:30AM-12
WARM-UP
AMRAP X 4 MINUTES
10 AIR SQUATS + 5 JUMP SQUATS
:20 HOLLOW HOLD
:20 HANDSTAND HOLD
INTO…
AMRAP X 4 MINUTES
8 CLEAN DEADLIFTS
8 CLEAN HIGH PULLS
8 MUSCLE CLEANS
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN
STRENGTH
E2MOM X 8 MINUTES
3 POWER CLEANS
+
3-5 STRICT HSPU
*START LIGHT-MODERATE AND BUILD BEYOND WORKOUT WEIGHT. REPS DO NOT NEED TO BE TOUCH AND GO.
WORKOUT
IN TEAMS OF 2…
AMRAP X 25 MINUTES
5 DB THRUSTERS (50/35)(35/20)
3 HANDSTAND PUSH-UPS
1 POWER CLEAN (225/155)(155/105)
*P1 STARTS A FULL ROUND WHILE P2 RESTS. ONCE P1 COMPLETES ALL 3 HSPU”S, P2 CAN START THERE ROUND. PARTNERS CAN NEVER PASS ONE ANOTHER.
