STRENGTH
A. Bench Press- build to a 1RM
B. HSPU- as many sets of 3 unbroken reps as possible in 8 minutes.
CONDITIONING
5 Rounds for time of:
12 OHS-95/65
6 Toes to Bar
12 KB Thrusters- 35/25 (each hand)
6 Strict Pull-ups
1/16/13 WOD
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Tag Archives: Hand Stand Push Ups
02/14/11 WOD
THE CROSSFIT CUPID
“For a good time, call FRAN!”
HAPPY VALENTINES DAY!
WOD
3 Rounds for Time of:
6 Muscle-Ups
30 Wall Balls 20/14
12 HSPU
15 Power Cleans
**Sub Muscle Ups for 15 pullups/15 dips.
Scale HSPU and Weight as Needed.
OPTIONAL STRENGTH CYCLE II/WEEK 6
1. Power Clean – 50/4, 60/4, 70/3, 80/2, 85/1, 80/2, 80/2
2. Upright Rows (clean max) 32/10, 40/10
3. Back Squat – 50/6, 60/5, 70/5, 77/5, 80/4, 80/4
4. DB Bentover Row (Clean Max) 25/4, 32/6, 35/5