30 Rounds for Time of:
5 Wall Ball Shots 20/10, 14/9
3 Handstand Push-Ups
1 Power Clean 225/155
This is a doozy of a workout that, for most, packs a serious strength training component as well. The short rep scheme makes this workout doable for many, but scale as appropriate. The Wall Balls should be done unbroken, as should the Handstand Push-Ups. Scale load/height on the Wall Balls as needed, and scale to 1-2 AbMats for Handstand Push-Ups as long as you’re getting some decent ROM. Otherwise scale to Box Piked or heavy-ish strict Dumbbell Presses. The Power Clean load should be heavy, approaching 90% and above your 1RM. Be aggressive on your pulls and equally aggressive in moving under the bar to rack it. If you’re newer, then use a medium-heavy load on the Power Clean and focus on executing each rep as perfectly as possible. You’ll still get plenty of a workout between the other two movements.
Post time and Rx to comments.
Tomorrow: Own Your Eating at CFSBK
CFSBK will host an Own Your Eating Seminar this Monday, September 11th from 6 to 8pm.
Own Your Eating’s mission is to educate as many people as possible about flexible eating and give them the tools they need to set them up for long term success with their nutrition. Seminars typically last 2 hours from start to finish including time for questions and the chance to chat with hosts Roz & Jason one-on-one.
Please bring a pen and paper to take notes. We also recommend downloading My Fitness Pal to your smartphone in advance.
This seminar is just $25 if you sign up ahead of time, or $30 at the door.
Yesterday’s Results Board: Thruster | Open Workout 17.2 (ish)
Julie Foucher: Double “Grace” CrossFit
African Wild Dogs Vote on Crucial Pack Decisions by Sneezing Atlas Obscura