Max Effort Lower
Strength
Front Squat (1RM with 2sec pause)
WOD
“CrossFit Games 15.4”
8 minutes of:
3 handstand push-ups
3 cleans (185,125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
3 handstand push-ups
3 cleans (185,125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaled:
8 minutes of:
10 push presses (95,65)
10 cleans (115,75)
8 minutes of:
10 push presses (95,65)
10 cleans (115,75)
Extra Credit
3 Rounds
30sec. Scissor Kicks
10sec. Rest
30sec Plank
10sec Rest
30sec. Scissor Kicks
10sec. Rest
30sec Plank
10sec Rest