Wednesday, Feb 13, 2013

Practice the kipping hspu in your warm up. Performed efficiently, you need very little shoulder strength. 
AM.
A. Every 2 minutes for 5 sets:
5 hang power cleans @ 70-75 % of your max clean plus 5 hspu. You may kip the hspu. CrossFit style, kick up into wall supported handstand.

Beginners: push ups

Rest 10 minutes. 

B. 4 minute AMRAP
10 DB Power Snatches 25/45 lbs (5 per arm)
20 double unders
10 burpees

Beginners: rest 1 minute after each round and reduce reps according to your coach's prescription. 

PM.
A. Ring Dips
Advanced: AMRAP unbroken @ 51x1 (support hold at top) x 4 sets; rest 3 minutes
Intermediate: AMRAP in 60 sec x 4 sets. No support hold; rest 3 minutes.
Beginners: 5 reps of elevated heel ring or bar dips. Be sure to take feet off box for 1 sec. I want a 5 second eccentric x 4 sets; rest 2 minutes

B. "Jackie"
1000 meter row
50 thrusters 45 lbs
30 kipping pull ups