Workout of the Day 5X4/8 Front Squat/Back Squat @ 94% of Nov.15th
Note: 5 sets of 4 Front Squat reps immediately followed by 8 back squat reps using 94% of the weight you used last week. If you didn’t do this strength workout last week use 75% of your front squat 1 rep max.
“Dirty Diane” 15-12-9 of: Power Cleans 185/120#
Deficit HSPU 6/4?
Post your scores to the Whiteboard.
Power Clean: Lifting the bar from the floor to your shoulders in one explosive movement. The bar is received with a slight dip. You do not receive the bar in a full squat.
Deficit Handstand Push-up: Executing the handstand push-up where your head can lower to a point deeper than than the floor. Your hands need to be on a raised “platform” (plates or parallettes). This extends the range of motion making the exercise more difficult.
Scaling: Power Clean- Lower the weight to roughly 70% of your 1 rep max.
Deficit HSPU- Scale to regular handstand push-up, box handstand push-up, or regular push-up.
Anthony D. won the Long Island Open Racquetball Tournament in Syosset last weekend for the 40+ division! Anthony played on Saturday and Sunday and credits CrossFit for his enhanced conditioning.
“Usually going into the second day of the tournament my back hurts. Having CrossFitted for 2 months prior to this tournament my back felt fine and I didn’t feel fatigued”, said Anthony.
Moscow Introduces A Rather Unusual Way To Pay For The Subway: Squats “The latest is Russia’s Olympic-fever gimmick — a machine that offers free Moscow subway tickets to anyone who completes 30 squats in a two-minute window.“—Stephanie Garlock, The Atlantic Cities