Friday 25 Oct 19

25
Oct

Friday 25 Oct 19

KNH Powerhouse – HIIT

Warm-up

todays workout is 9 minutes of work.

stretch what you feel is needed. ask the coach for specific movements according to your needs

-practice deadlift with 50% or less weight of the weight you will use during the WOD

-HSPU.. practice your level. if you are doing scaled practice hand release push ups

-mark 50ft for bear crawl and handstand walk

this is a speed WOD. dont compromise form but dont take a million breaks either.

goal is to complete this WOD in under 9minutes

YOU GOT THIS.

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes