140725 Fri – Hang power cleans
Hylie Thompson made her 2nd appearance at the CrossFit Games this year. She PRed her Deadlift with 305lb on the ladder event, took 3rd place in the MedBall Burpee workout and ended up in 7th place over all. Fantastic job Hylie, Diablo is proud!
Mobility: Hip Mobility.
Skill Practice Warm Up: None
Workout: Hang Clean 3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)
Super Set: Strict handstand push ups or handstand hold (on wall) 3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “across,” the same height) (If sets of 3 HSPU are not doable practice some wall holds or add abmat(s), if sets of 3 HSPU are too easy go at a deficit.)
Metabolic Conditioning Workout: “Scurvy” – As many rounds as possible in 6 minutes.
1 Rope climb (Novice: 3 rope lay downs) 5L/5R SA DB press (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
50′ Bear crawl
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 Rounds Coaching
Tips: With only 1 rope climb per round this is a great workout to go for Rx on the rope climbs if you haven’t done them in a workout before.
Compare To: New Workout!
Friday Sports Quote: “To give anything less than your best is to sacrifice the gift” – Steve Prefontaine