Training 2.8.16 – CrossFit Open Peak, Week 3 of 4

Xi XiaCFPDX Competition4 Comments

Skill
Kipping Handstand Push-ups – max reps in 45 seconds; rest 3:15 x 4 sets

OR

Pike Handstand Push-ups – 5, 5, 5, 5; rest 2.5 minutes – build to toughest level possible

Training
Every minute on the minute x 18 minutes:
Minute 1 – 1 Snatch – 85%
Minute 2 – Max reps Chest to Bar Pull-ups in 15 seconds*
Minute 3 – Rest

*Do these even if it’s 1 at a time. If you can’t do ANY C2B pull-ups, sub Kipping Pull-ups. If you are unable to do strict pull-ups (thus granting you permission to do kips), do 1 max time Pull-up negative per round.

(rest 5 minutes)

Every minute on the minute x 18 minutes:
Minute 1 – 5 Front Squat – use average weight from last week**
Minute 2 – Max reps Double-unders in 30 seconds
Minute 3 – Rest

**If sets went 135, 155, 175, 195, 215, then your average weight is 175.

Notes
Post notes on skill work, weights, reps, and any other notes to comments.

4 Comments on “Training 2.8.16 – CrossFit Open Peak, Week 3 of 4”

  1. A: snatch balance 165#
    Snatch grip DL: 225#, 3reps every set
    Dips: 13,12,11,11,10,11

    B: FS 225#
    DU: 57,57,54,59,59,57

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