Mon. Apr 17, 2017

12 minute EMOM 

2 Power Cleans
*ideally adding weight. Do not need to be touch and go.Then:

Metcon (AMRAP - Rounds)

CrossFit Open Workout 15.4

8 minute AMRAP
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 ups each round, and 3 reps to the clean every 3 rounds.

Scaled

8 minute AMRAP
3 Push Press
3 Cleans
6 Push Press
3 Cleans
9 Push Press
3 Cleans
12 Push Press
6 Cleans
15 Push Press
6 Cleans
18 Push Press
6 Cleans
21 Push Press
9 Cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men: Push Press 95lbs and Clean 115lbs.
Women: Push Press 65lbs and Clean 75lbs.