9.1 CrossFit Love

 In WOD

Pre-Session Weightlifting 

Snatch
1 x 4 @ 60%
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%

Pause Bench Press @ 4211
6 x 3 @ increasing loads

Pre-Session Gymnastics 

*Click the links to see the demonstration video! 

Gymnastics; 3 Rounds of each, NFT :
Russian Dips 3 x 6 (reg dips if needed)
Hanging Windshield Wipers 3 x 6 *straight arms (lying on BB if needed)
Wrist Pushup Progression #1 3 x 6 (OR PROGRESSION / STRETCH)
Nose 2 Wall Shoulder Taps 3 x 20

W.O.D.

Max Kipping HSPU:

30:00 EMOM
Min 1: 10 Pendlay Row
Min 2: 12 / 10 Lateral Box Jump Overs @ 20
Min 3: :40 Nose 2 Wall Handstand Hold
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