Tuesday January 15th – Train Harder CrossFit

5 Minutes of Bird Box Rowing.

Then

Warm up, be on time, class starts on the hour. if you need to mobilize, come in a little early
Grab an empty bar, time to warm up and review these movements
0-2 Minutes 10 clean grip high pulls
2-4 Minutes 10 Power position power cleans
4-6 Minutes 8 Hang position power cleans
6-8 Minutes 6 below the knee power cleans plus 1 front squat
8-10 minutes 4 below the knee full squat cleans

TIMED strength today
14 Minutes to build to up to a heavy 3 of this complex (don’t drop the bar)
2 power cleans + 1 squat clean

Review whatever version of this wod you are going to do.

Wod
For time:
100-ft. handstand walk (Sub 21 handstand push ups)
9 squat cleans
75-ft. handstand walk (sub 15 hspu)
12 squat cleans
50-ft. handstand walk (sub 12 hspu)
15 squat cleans
25-ft. handstand walk (sub 9 hspu)

Men: 185 lb.
Women: 135 lb.

Scroll for scaling options.
Post time to comments.

Scaling
For this workout, worry less about completing it quickly and try for more challenging skills and loads. Pick a modification for the handstand walk that is challenging for you. Reduce the load on the cleans to a point that is heavy but still allows you to tap-and-go for several reps.

Intermediate Option
For time: (sub hspu the weight is just lighter than version 1)
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time: (you can sub 21,15,12,9 push ups for wall walks)
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks

Men: 95 lb.
Women: 65 lb.