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