CrossFit Love 10.18 | CrossFit Philadelphia

CrossFit Love 10.18 | CrossFit Philadelphia

“Fuck “try.” Trying is an open invitation to failure, just another way of saying, “If I fail, it’s not my fault, I tried.”
― Tim S. Grover

Pre-Session Weightlifting

Press
8 x 3

Push Jerk 3 x 10
*challenge yourself, increasing loads
*10 Cals on Rower for time after every set

Gymnastics 

Strict MU & Freestanding Handstand Strength, Mobility, & Progressions Week #4
Wrist prep 3 x 10 reps in each position
2:00 Prone push-up press against wall hold; 30 sec at a time
Banded MU positional work 10 x :03 holds in each position
Headstands 5 mins
Partnered Handstands 10x
Partnered walks 10 laps each
Box handstand walks 90 degrees R&L x 7 sets

WOD

Regional Nate WOD
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
M @ 70 / F @ 50
Time cap: 20 minutes
— Scale to
10 rounds for time:
8 Band MU w/ :02 position holds at chest, turnover and lockout
14 HR Push-ups
24 KB Russian Swings
M @ 50 / F @ 40

Accessory Work

Run: 3 x 1 Mile
*rest 1:1 & pace should be held within :10 of the first
Low Plank Holds 3 x :90 w 20 / 14 vest
R then L SIde Plank Holds 3 x :30 w 20 / 14 vest
Rest :30 bwtn every set
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