March 31, 2016
0
CrossFit Cape Cod – CrossFit
Skill work
work on handstand push ups, NO double matts!! work on full range of motion or negatives. keep it strict!
Handstand Push-ups (5-5-5-5)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Deadlift (5-5-5)
same weight across all 3 sets
rest as needed between sets
moderate weight focus on good mechanics.
Optional Work
rest 4 min then jump into backwards Elizabeth
deadlift last
Metcon (Time)
Backwards Elizabeth
9-15-21
Clean, 135# / 95#
Ring Dips
