WOD:
Crossfit Open 18.1
AMRAP 20
8 TTB
10 Single Arm DB Hang C&J 50/35
14/12 Cal Row
Note: This workout is all about pacing and grip. The C&J should be perform 5 on right hand then 5 on left hand, not alternating.
Accessory:
DB Goblet Squats w/ 10s holds, 3×3
Note: we should be using the same DB as our workout, focus today on staying active during the 10s holds and not bouncing out of the pocket.
Handstand skill work: 10 minutes of HSPU or HS walk practice Then: EMOM 5: 30s on of HSPU (any style), Z-Press, OR Handstand walk, 30s rest
HS work – lots of options here, so choose which one you are trying to get better for 10 minutes, then we’ll have a 5 minute emom to iron that skill out for reps.
Ascending AMRAP 11 3 HSPU 3 Power Cleans 115/85 | 95/65 | 75/55 3 Kettlebell Swings 53/35 | 35/26 | 26/18 6/6/6, 9/9/9, 12/12/12, ect
Workout – ascending triplet in which we will want to hold on as long as possible unbroken, but be careful with the grip between the cleans and swings.
