02/10/2017
Squat Clean (1.1 – 1.1 – 1.1 – 1.1)
Use this scheme to build to a heavy double. 1.1 means we will perform 1 squat clean and reset for 5-10 seconds and then perform the second rep. Build to a heavy for the day.
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Scaled:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
