Strength:
Squat
82.5% of 1RM
8 sets of 2 reps. Set starts every 2 min..
If you do not have an established 1RM, you will try to find a heavy weight to use.
WOD:
“Diane”
21-15-9
Deadlift (225/155)
Handstand pushup
Post time/scaling/thoughts to comments/www.logwod.com
Vid courtesy of Practice CrossFit
Watch the following vid for options for scaling. The three options we will use will be knees on the box and body in a pike, feet on the box and pike, or wall facing HSPU. The other scaling options mentioned are great for when you have time for practicing the movement. When would that be? Hmmmm, after a workout? Before a workout? On the weekend? Any time we don’t have a class going on? Remember, your fitness does not just happen the one hour a day you are here for class. For those who don’t have HSPUs, consider ALL these progressions your homework. The big thing to remember is keeping an active shoulder at the top, having the elbows from flaring out on the way down, and not overextending the arch of the back. IF you scale, post what one you used to comments so the next time these come up, you will know what you used and can either use that same one or try to move to the next progression
CrossFit Team Offutt Tactical Fitness 