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December 13, 2017

Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option

WOD

5 Rounds with 3 minutes on 1 minute off

9 Air Squats
6 Deadlifts 135/95 lb
3 Power Cleans 135/95 lb

Workout notes: Today’s workout is in the same format as the famous CrossFit workout “The Chief”.   Your score will be your total number of completed rounds across all 5 of the 3 minute rounds plus any additional reps in an incomplete round.  Treat each 3 minute period as a 3 minute AMRAP restarting on the air squats regardless of where you finished in the previous round.  The power clean will be the most difficult movement so scale your weight based on the clean rather than the deadlift.  We’re looking for a light weight that is 60% or below your 1RM.  Choose a weight you could perform 3 quick singles or even TnG if possible.

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