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May 10, 2017

Skill 

10×1 Lunge Kick to Freestanding Handstand Hold OR Handstand Walk Practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand try to establish a max freestanding handstand hold or practice walking on your hands!

WOD 

AMRAP in 3 minutes of:

3 Hang Power Clean 155/105lb
6 Push-ups
9 Box Jumps 24/20″

Rest 1 minute. Repeat for a total of 5 cycles

Workout notes: This workout will be scored like you score the classic CrossFit workout “The Chief”.  Score each cycle separately and don’t forget to pace yourself! You should be able to do your 3 hang cleans unbroken in each round with the weight you choose. Scale the push-ups as needed so that you can maintain good form.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here. Make sure to choose a box that you can safely jump to under fatigue.  Focus on landing softly on the top of your box with your feet hip width apart and chest up.  It can be a good idea to treat this workout like you would a Tabata style workout trying to achieve close to the same score in each cycle.  This workout is 19 minutes long with a total of 15 minutes of work so plan for a longer workout!

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