Monday, January 16, 2017

Power

Sumo Deadlift 3 RM

Accessories
2 Rounds:
1a) 10 per side single arm DB overhead squat
1b) 20 Dimel deadlifts @ 40%

WOD
Open WOD 15.4
8:00 Amrap
3 Handstand push ups
3 Power cleans (185/125) Scaling options (155/105)(135/95)(115/75)
6 HSPU
3 Power cleans
9 HSPU
3 Power cleans
12 HSPU
6 Power cleans
15 HSPU
6 Power cleans
18 HSPU
6 Power cleans
21 HSPU
9 Power cleans
etc.

*Score is total number of completed reps
*Courtesy of CrossFit, Inc.

Tip of the Day
If you are planning on doing the Open and you are wanting to be competitive at all, you should be kipping your handstand push ups, unless it calls for strict, of course.  The kipping handstand push up might be a bit slower at first but it gives you the ability to continue doing handstand push ups for a longer period of time before hitting fatigue.  Just like the strict and kipping pull ups, we do strict to increase our strength and we do kipping to increase our power output.