Friday 3-20-15

 

3-20-15

3-20-15

Open Gym at Reebok CrossFit One Saturday, 3-21-15 from 7:30AM – 10:00AM

*Got a March goal? Put on the GOAL BOARD? See a coach for guidance!

Announcements: Yoga & Flexibility @ RCF1 is cancelled

Warm Up:

Prep for 15.4

Skill

Power Cleans

HSPU

WOD:

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Top male and top female scores will receive $2015.

After Bash:

Stretch

ONE Nation Competitors:

15.4

Travel WOD:

As Many Reps as Possible in 8:00

6 Handstand Push-Ups

3 Dumbbell Cleans

9 Handstand Push-Ups

3 Dumbbell Cleans

12 Handstand Push-Ups

6 Dumbbell Cleans

15 Handstand Push-Ups

6 Dumbbell Cleans

18 Handstand Push-Ups

6 Dumbbell Cleans

*Continue with this Rep Scheme

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