HSPU and Snatch (Chuck)

HSPU and Snatch (Chuck)

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)



7 kb Thrusters (light)

7 Push Ups

7 kb circles (around the head)

:45 Bike sprint

Metcon (No Measure)

HSPU Efficiency

spend 12:00 working on HSPU efficiency and technique

0:00-3:00 getting inverted and into the handstand hold

-getting close enough to the wall (6″-8″)

-bridge hips and open shoulders (squeeze butt, squeeze gutt)

-eyes forward (neutral neck) not down

3:00-6:00 from handstand hold down to headstand, feet down and souls together

-create the tripod, head behind the hands

-butt and hamstrings to the wall

-bringing knees down but focus on souls together to draw knees out (Avoid knees forward to avoid tucking the pelvis).

6:00-9:00 Kicking up

-souls pointed torward one another, knees out and at parallel

don’t wait to load your feet, start on the way down

-kick straight up


-work on cycling reps together

-no more than two consecutive at a time

Metcon (AMRAP – Reps)


AMRAP 5:00 x 4

100 Double Unders

100′ plate Lunge 45/35

Max Rep Handstand Push-Ups in remaining time

Rest :90 after each 5min

Metcon (Time)


AMRAP 5:00 x 4

100 Single Unders

100′ plate Lunge 35/25

Max Rep Wall Walks in remaining time

Rest :90 after each 5min

Metcon (Time)


AMRAP 5:00 x 4

50 Single Unders

50′ plate Lunge 25/15

Max Rep Seated Db press in remaining time (light)

Rest :90 after each 5min

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