Funday 15.4

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
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.

Men clean 185 lb.
Women clean 125 lb.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
  10 push presses
  10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

For complete workout standards, video and scorecard click here.

Thursday

EMOM for 12min complete:

    EVEN- 20 KB Swings 

     ODD- 20 Hollow Rocks

Find your motivation
Be it a song, a YouTube clip, an inspirational quote, a picture, whatever it may be, it’s crucial to find something that motivates you and gets you fired up before heading to class. I mentioned having the image of a lion ripping its prey in half, which is a little extreme I admit, but the point is you should have a go-to source of motivation that ignites a spark within you. Something that reminds you why you love CrossFit or why you started the sport in the first place. Perhaps it can help to show you how far you’ve come since you started your CrossFitting career, or how close you are to achieving your goal. Whatever it may be, just make sure it makes you passionate about working out not just today, but EVERY DAY.

Wednesday

As Many Rounds As Possible in 16min of:

    -200m Run

    -10 Pull-Ups

    -100m Farmer's Carry (AHAP)

What We Measure, We Improve...

Tuesday

4 Rounds for MAX Reps in 3min of:

KB Complex
   6 1arm Russian KB Swings (53/35*)
   6 Pushpress
   6 Front Rack Lunges

*Rest 1 min between rounds

*Alternate arms between each movement

The Origins of CrossFit 

Monday

Take another shot at 

WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

*other variations will be available