handstnad hold

10 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell devil’s press
90 second row for distance

– Rest 5 minutes –

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell thrusters
90 second row for distance

Specialist Sundays

A) Skill Focus
Every minute, for 9 minutes, alternate between:
3 Snatch push press (behind the neck)
3 Muscle snatch
3 Snatch pull-under
* Focus on a strong lockout & speed under the bar

B) Snatch
Every minute for 12 minutes perform 2 reps
* Drop and re-set every rep

C) Snatch balance
Every minute for 10 minutes perform 1 rep

Barbelles Lifting Class

A) Strength
Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust
3 x 10-12
B2) Staggered Stance RDL
3 x 10-12

C) Skill Work (choose one):
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)

10 Feb 2019 - 2019 CrossFit Open Teams Announced!

WORKOUT OF THE DAY

Engine Work

5 x 3 minutes on : 3 minutes off:
400m Run
15 Burpees
In remaining time, max rep dumbbell hang clusters

Specialist Sundays

A) Skill Focus

Every 90 seconds, for 12 minutes, alternate between:
3 Tall snatch
3 Snatch balance
* Focus on speed under the bar

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power snatch + 1 hang snatch + 1 snatch balance

C) Every 30 seconds for 6 minutes:
1 snatch @ heaviest weight from A

Barbelles Lifting Class

A) Sumo Deadlift
5 x 3 @ 80%

B) Pull Up Variation
4 x 5

C) Gymnastics EMOM
Min 1: 20 Handstand Hold / 1-3 HSPU Negatives
Min 2: 5 Toes to Bar
Min 3: 12 Weighted Deadbug

ARE YOU IN?

There’s still time to get involved in the 2019 CrossFit Open!

SIGN UP FOR THE OPEN HERE AND DON’T FORGET TO LIST CROSSFIT 1864 AS YOUR AFFILIATE!