Fitter by the Minute

Oct 2nd, 2018

Category: CrossFit

Fitter by the Minute

Jill

Warm-up
:30 on/:15 off
-Lateral Up & Overs
-Plank Ups w/ Feet on Box
-Right Side Hip Raises w/ Feet on Box
-Left Side Hip Raises w/ Feet on Box
-Tranverse Box Jumps
-Decline Push Ups
– Handstands on the box

Strength
EMOM10
2 Thrusters
-Can be from the rack or the floor.

WOD
12 Minute AMRAP
5 Handstand Push-ups
7 Deadlifts (225,155)
9 Box Jumps

Level 2- 185,125
Level 1 – 135,95, Regular Push-ups x 2
ADV – (275, 185) Strict Handstand Push-ups to 4/3 Inch Deficit

Coaches Note: Find a HSPU scale that works for you and you can get in and out of quickly for your 5 reps- Options include – strict db press, hspus in bands, hspus to 1 abmat, box modified hspus or push ups.

Extra Work
Ski 1k
Bike 1.5 Miles
Row 1k

DISCUSSION 4 Comments

  1. Sean Flannery 10/03/2018 at 1:02 pm

    Strength: up to 210#
    WOD: 8+9 Rx w/strict 50# db press
    Extra: 3:42; 3:51; 3:46

  2. Trevor 10/03/2018 at 12:12 am

    165

    8+10 Rx w/ 1 plate defecit kipping.

  3. Chad Kucera 10/02/2018 at 3:03 pm

    Thruster: 205
    135/145/155/165/175/185/185/195/205/215(fail)

    WOD: 7+5 L2

  4. Crowley 10/02/2018 at 12:51 pm

    thruster: up to 215
    wod: 9+5 rx w/ strict hspu