Dang it Phil! – 2.03.17

 In W.O.D.

Strength:  Clean and Jerk 2-2-2-2-2.  Any variation

Conditioning: “CrossFit Games Open 15.4”
Complete as many reps as possible in 8:00:
– 3 handstand push-ups (Health: Push Press 95/65# or scale as needed)
– 3 cleans – any variation (Health: 115/75# or scale as needed)
– 6 handstand push-ups
– 3 cleans
– 9 handstand push-ups
– 3 cleans
– 12 handstand push-ups
– 6 cleans
– 15 handstand push-ups
– 6 cleans
– 18 handstand push-ups
– 6 cleans
– 21 handstand push-ups
– 9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.


*Optional Strength:  Wendler Week 1 Day 4:
This is the start of the 4th cycle of the same movements.  Percentages are off your new TRAINING MAX, which is 5-10# higher than last training max:
– Power Clean
65% x 3
75% x 3
85% x 3+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)


For those wanting to follow the workout rules to the letter, here is the instructions on Handstand Push Ups for that WOD:

Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.

Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The athlete may place their hands however they choose, as long as their heels are above the line.

At the bottom the head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping is allowed.

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