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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, FEBRUARY 25TH 2020

STRENGTH:


#handstandpushups


On the 1:30 x 5 Sets


1 Set of Strict Handstand Push-ups  (Scale to inverted hspu from box or ground, strict db press, or kipping hspu)


*This Strict Handstand Push-up piece is a repeat from last week


*The goal of today is to best lest week's effort


*As a reminder, let's pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds 


*For Example: It might be you goal to hold 5 sets of 9 across the board


WOD:


#black rose


On the 4:00 x 5 Rounds:


50 Double Unders  (Scale to 75 Singles or 6/4 Cal Ski)


10 Chest to Bar Pullups or Regular Pullups, or 5 Bar Muscle Ups or 2 Rope Climbs (15')


5 Power Snatches  -  Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day


*These reps do not need to be completed touch and go


*BeachFit will do 10 Alternating DB Power Snatches instead of Barbell Power Snatches


CASHOUT:


#bike conditioning


2-4 Rounds, Not for Score:


4 Minute Bike


1 Minute Rest