CrossFit – Sat, Oct 22

Warm-up

A. General

Amrap 5 minutes

10 In and out squat jumps

5 Plank to downward dogs

5 Plate ground to overhead

B. Mobility/Activation

Unilateral quadruped hip ext.

3 x 5/5

https://youtu.be/wxjGrNn7x1U

C. Specific

5 RDL

5 Muscle celan

5 Hang power clean

5 low hang power clean

5 power clean

Ramp up Power clean

Then perform 2 ends of the workout

Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
http://www.crossfit.com/mt-archive2/008541.html

KG: 100/70 KG

TC: 35 min

Score: Time

Scaling Options

Beginner

20 rounds

5 Wallballs @ 12/10lbs

3 Push ups

1 Power Clean

Intermediate

30 rounds for time

5 Wallballs @ 16/12lbs

3 HSPU / Pike HSPU

1 Power Clean @ 75-80%

Perform:

For time

100 Double unders

50 Wallball @30lbs

30 Burpees

50 Wallballs @30lbs

100 Double unders

Metcon (Time)

Team Version

You go I go, round for round

60 rounds total

5 Wallballs 20/14lbs

3 HSPU

1 Power Clean 225/155lbs

Extra Accessory
Metcon (Checkmark)

6 sets

2 Box jumps at max height

8 Band resisted jumping squats

15 sec max wattage assault bike

Rest 60 seconds