Verdant CrossFit, Verdant CrossFit North – CrossFit
CrossFit Games Open 15.4 (AMRAP – Reps)
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.
I can’t edit “ARMAP” – it’s Wodify being stupid.
Power Clean (2)
2 Power Cleans + 1 FSQ (goal is unbroken)
start 5 min after WoD
take no longer than 5 min to find weight
HOME: Metcon (AMRAP – Reps)
Warm Up:
5 Rounds
6 Air Squats
4 Object Deadlifts
2 Inchworm+ Push up
1 Burpee
CrossFit Games Open 15.4 at Home
8 Minute AMRAP of:
3 Handstand Push-ups*
3 KB Dead clean/DB Clean**
6 Handstand Push-ups
3 KB Dead clean/DB Clean
9 Handstand Push-ups
3 KB Dead clean/DB Clean
12 Handstand Push-ups
6 KB Dead clean/DB Clean
15 Handstand Push-ups
6 KB Dead clean/DB Clean
18 Handstand Push-ups
6 KB Dead clean/DB Clean
21 Handstand Push-ups
9 KB Dead clean/DB Clean
Add 3 reps to the handstand push-ups each round, and 3 reps to the cleans every 3 rounds.
* Any of our normal handstand push-up scales fly(push-ups, pike, box). Pick one that will be efficient for you.
**If a weird object is being used an object swing to squats works well as a substitute.