Monday September 10th

Warm up-
Row 5 minutes, grab a bar. Snatch review
0-2 Minutes 10 Power position power snatch
2-4 Mintues 10 hang position power snatch
4-6 minutes 5 hang position power snatch + OHS
6-8 minutes 5 from the shin power snatch

Running clock.. 13 minutes to find 2 rep max hang snatch… power or squat


3 rounds for time of:
50 sit-ups (official workout calls for ghds, hop and and do a few if you want but nobody should be doing 150)
25 strict handstand push-ups

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CrossFit WOD 180304 Tips With Jason Ackerman
The GHD Sit-Up
The Strict Handstand Push-Up

This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
3 rounds for time of:
30 GHD sit-ups
20 kipping handstand push-ups

Beginner Option
3 rounds for time of:
30 sit-ups
15 push-ups