8.23 CrossFit Love

 In WOD

Box Squats | CrossFit Love

Pre-Session Weightlifting

Push Press
1 x 5 @ 65%, 70%, 75%, 80%
3 x 3 @ 85%

Hang Speed Power Clean *below knee
3 x 3 @ 75%

Pre-Session Gymnastics

Handstand Complex; 3 Rounds, NFTt:
(10 HS Shoulder Taps + 3 Strict HSPU + :10 R Arm Handstand Hold, + :10 L Arm Handstand Hold)
Max Effort Strict Dips (Boxes)
Strict Dips; 2 x @ 50 – 60% of above + 2:00 Rest

W.O.D. 

30:00 EMOM
Min 1: 3 – 5 Wall Walks +:05 N2W Handstand Hold after each
Min 2: 6 Front Squats @ 185 / 135
Min 3: 30 UB DU (:work till :50 if not)

Endurance Session

Run
20 x 100M
Rest is 100M Walk
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