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September 16 2016

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Sep

September 16 2016

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September 16 2016

No, Keanu, stick to your Kung Fu. I know it’s been a great challenging week…but you’re strong enough to keep going, trust me! So, it’s time for a Flexy Friday Mash-Up!

WOD(s)
STARTING AT 0:00
WOD 1
“CrossFit Games Open 11.1 / 14.1”
Complete as many rounds as possible in 10 mins of:
30 Double Unders/ FRX: 90 Jump Rope Singles
15 Power Snatches, CRX: 75/55 lbs, FRX: 45/33 lbs
REST 5 MINUTES
THEN
STARTING AT 15:00
WOD 2
Every 1 min for 10 mins, alternating between:
7 Handstand Push-ups/ FRX: 7 HSPU Progressions
7 Chest-to-bar Pull-ups/ FRX: 7 Jumping C2B Pull-Ups
REST 5 MINUTES
THEN
STARTING AT 30:00
WOD 3
21-18-15-12-9-6-3 reps, for time of:
Hand Release Push-Up
Kettlebell Swing, CRX: 53/35 lbs, FRX: 35/25 lbs

You’re starting out with an Open WOD that is going to attack your cardio and grip as you get through the waning rounds and the clock ticks away. Try to beat your old score if you’ve done it before because you’ll have ample rest after to collect yourself. The EMOM is going to chew up your pressing and pulling muscles, but the inherent rest periods built within should be enough for you to truly push your mental toughness in the final WOD. Let’s get flexy, CFS!