CrossFit Golden: Friday 12.18.15
Athletes today will do one of two versions of the workout listed below.
If HSPU (with up to 2 ab-mats) are possible, complete the “Rx’d” version.
If not, the “Scaled” version with Push Press and Cleans should be completed.
For classes larger than 15 people, a “Seated DB Press” will take the place of the “Push Press”, simply note that in the comments.
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
10 push presses
10 cleansMen push press 95 lb. and clean
115 lb.Women push press 65 lb. and
clean 75 lb.