20161028

S/S/S:

3-Positon Clean (hang, right above knee, floor) + 1 Jerk

 

5×1 As Heavy As Possible

Try starting at or above 85% of your last 1RM on C&J.  5 heavy cycles today, but make them perfect!

WOD:

15 min EMOM

 

Min 1 – 2 Rope Climbs

Min 2 – 5 Strict Handstand Push Ups

Min 3 – 10 Burpee over bar

 

 

video courtesy of NorCal CrossFit.  Time to take advantage of our new climbing rope!  Above, Jason Khalipa gives some good rope climbing tips.

For the WOD, there are three separate stations, so after you go through the third, the next minute you are back to the first one.  Total cycles through = 5.

 

Scaling Options:

Rope climbs -> rope walk

Strict HSPU -> Kipping -> Pike Push Up

 

Cool Down:

Forearm mash w/bar

 

Lacrosse ball mash on shoulders

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