10/4/16 – Strict HSPUs

nikki snatch

CrossFit Performance

A. Strict HSPUs – collect 30 reps

or

B. Modified HSPUs – 3×10

or

C. BB Z Press @31X1 – 3×10

+

3 Rounds for Time

15 Strict HSPUs

15 DB Hang Clean

CrossFit Fundamentals

A. Push Jerks – 5×5

+

For Time

10 Push Jerks

100m Run

15 KB Swings

Rest 2:00

x4

Strength

A. Floor Press – 4×4

*heavier than 9/20

B. Partner Assisted Glute-Ham Raises – collect 15 reps

C. Front Squats – 3×10, increasing

D1. V-Ups (as slow as possible) – 3×7

D2. Farmer’s Carry (heavy) – 3x100m

Endurance

A. Forward Lean

+

2 x 100m Run

5 x 75m Run

Walking Recovery