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Handstand Push Up or HS Walk PracticeHandstand Push Up Practice 6 x 3
HS Walk Practice
Rest as needed between sets.
*Choose HSPU or HS walk practice.
5 rounds for time of:
40 Double Unders
12 Push Press (115#/75#)
12 Toes-to-bars
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle Ups
* Scale Burpee BMU to 6 Burpee PU or 6 Burpee Jumping Pull-up.
U.S. Army SSG Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd BN, 75th Ranger Regiment, based in Ft Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. ~ www.crossfit.com
3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges3 rounds for time of:
Run 400m
25 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45#/25#)
Record your best Front Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Bench Press 5-5-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
10 Power Cleans (135#/95#)
10 Ring Dips
Snatch Balance + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch Balance + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
20 AbMat Sit-ups
* Touch and go DL sets of 5
“Christine”3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for both M/F)
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)
Photos by @robcwilson
