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Workout of the day 1/05/2018

By January 6, 2018 WORKOUT OF THE DAY No Comments

CrossFit 88 Park Ridge – CrossFit

FITNESS
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
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PERFORMANCE
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups (sub 8 pull-ups or Ring Row + 8 Dips)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing/ Or Handstand hold for 1 min.)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

F: Fitness WOD 1/05/2018 (AMRAP – Reps)

Three sets for max reps against a 3-minute running clock:

Row 600/500 Meters

Strict Pull-Ups x Max Reps

Rest 3 minutes

P: Performance 1/05/2018 (AMRAP – Reps)

Three sets for max reps against a 3-minute running clock:

Row 600/500 Meters

Pull-Ups x Max Reps

Rest 3 minutes

Squat Clean and Jerk

C: Speed Squats (5×5)

C: CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball