Skill Work: Tabata Alternating Hand Stand hold
Either free standing or against the wall, alternate with L-SIT HOLD
Weightlifting:Power Clean plus 1 push jerk plus 1 split jerk
EMOM 10 Minutes of 1 Power Clean plus 1 push jerk plus 1 split jerk (1+1+1 at 80%)
WOD: For Time
- 400M Run
- 50 sit-ups
- 400M Run
- 50 Push-ups
- 400M Run
- 50 Sit-ups
Today we lighten the load and focus on speed. Today’s workout is three total rounds keeping the volume fairly low for each movement. Use this opportunity to push the pace on the runs a little bit as you will be able to recover during the sit-ups and push-ups. Each set of sit-ups and push-ups is on the larger side but the total rep count is low so you can be pretty aggressive with each set if you are experienced. Newer CrossFitters can scale the volume by cutting the sit-up and push ups reps in half or by cutting off the last round.