January 5, 2019 – Competition

A.
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 70%
Set 5- 10 reps @ 70%
Rest 2-3 minutes

B.
Complete as many reps as possible in 8 minutes of:
3 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
6 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
9 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
12 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
15 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
18 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
21 Strict Handstand Push-Ups
9 Power Cleans (185/125 lbs)
Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.

Rest until the running clock reaches 15:00, and then…

C.
“CrossFit Games Open Event 13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball Shots (20/14 lbs)
90 Double-Unders
30 Muscle-Ups

D.
Five sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Prone GHD Hold x 45 seconds
Rest 30 seconds

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