Saturday, February 25, 2017

STRENGTH

Back Squat
10×3@65%

Every 90 seconds for 15 minutes (10 sets total), perform 3 pause back squats at 65% (ish) of your 1RM. If you don’t have a recent/accurate 1RM, choose a moderately heavy weight. This should not be crushingly difficult. The pause should be long enough for you to count, “one chimpanzee two chimpanzee.”
CONDITIONING

From CrossFit.com – February 22, 2017
https://www.crossfit.com/workout/2017/02/22#/comments

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

This may be completed as an individual or as a partner-style workout. For partners, double the reps and share the work, with one athlete working at a time.

RX+:
As written.

RX:
HSPU with head and hands to ground or head to ground with hands on 35lb plates. DO NOT STACK MULTIPLE ABMATS.
Pistols as written.

INTERMEDIATE:
HSPU –> Dumbbell shoulder press
Pistols may be performed non-alternating, standing on top of a box. Counterweights allowed.

SCALED:
HSPU –> Dumbbell shoulder press
Pistols –> Lunges or single-leg step-ups; air squats OK for beginners

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