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Double Down

August 29, 2018 / WOD

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Back Squat (20 minutes to work to a 5RM)

Metcon

Handstand Push-up Progressions (No Measure)

Phase 1: Start in downward dog position and place bodyweight on shoulders. Perform 5 sets of 5 reps.

Phase 2: If Phase 1 is too easy, stack weight plates to desired height and perform 5 sets of 5 reps.

Phase 3: Using box, place yourself in pike position and perform 5 sets of 5 reps.

Phase 4: HSPU performed on wall with 5 sets of 5 reps. Do not use ab-mats for support. Goal today is to improve skill and overall shoulder strength.

Note: If you’re using the wall, HSPU are to be performed strict, no kipping.

Max Deficit Handstand Push-up (Distance)

Using weight plates, work to a max-deficit handstand push-up on wall.

Measure in inches from floor to top of plate.

Metcon (AMRAP – Rounds and Reps)

Double Down

8 Minute AMRAP

20 Double Unders

15 HR Push-ups

10 Overhead Squats 95/65

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