S/S/S:
(Squat) Clean & Split Jerk
3@80%
2@ 85%
2@90%
Sets start every 3 min
Based on 1RM on 23 Aug
Video courtesy of CrossFit HQ.
Last time through doing our C&J complex before re-testing our 1RM. Weights are at their heaviest thus far, so the rounds go to every 3 Min.
WOD:
10,9,8,7,6,5,4,3,2,1:
Cal Row
Handstand Push Ups
Box Jumps (30/24)
So, the WOD begins with a 10 Cal Row, followed by 10 HSPUs, then 10 Box Jumps, then a 9 cal row, 9 HSPUs, 9 Box jumps, …etc.. until you finish the round of 1 Cal Row, 1 HSPU, and 1 Box Jump.
Scaling Options:
HSPUs -> Pike Push Ups
Video courtesy of Norcal CrossFit. Demo of Pike Push Up.
Box Height -> as needed
Row -> Ski Erg or Assault Bike
Cool Down:
Thread the needle x 10 per side(slow)
Video courtesy of Six Physio. Demo of Thread The Needle
