Friyahhh 11032023
- crossfitquispamsis
- Nov 2, 2023
- 1 min read
Warmup
Strength
RX
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
Level 2
6 rounds for time:
9 deadlifts (105/155 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
Level 3
6 rounds for time:
9 deadlifts (55/75 lb)
50-m double-KB farmers carry
– Athlete chooses the farmers carry
INTENDED STIMULUS
12:00 or less.
Moderate to light deadlift load with reps completed in 3 sets or less.
Farmers carry should be challenging but at a load that allows athletes to complete each effort unbroken in 1:00 or less.
WOD
RX
For time: 21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups
Level2
For time:
21-15-9:
Hang power cleans (75/115 lb)
12-9-6:
Strict handstand push-ups
Level 3
For time: 21-15-9:
Hang power cleans (45/65 lb)
15-12-9:
Pike handstand push-ups
ABOUT THE WORKOUT
INTENDED STIMULUS
8:00-12:00 depending on handstand push-up proficiency.
Some advanced athletes may go sub 6:00.
Hang power cleans should be in 1-2 sets every round.
Sets of 3+ on the strict handstand push-ups.
No kipping today!
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