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

 

Oly Wall Sit – 3 min