Great first weekend in Denver. Thank you to CrossFit Eminence, Kris & Lindsey for having us and being such gracious and welcoming hosts!
Week 6 Training: 13.08.12
6@70, 6@80, 3@90, 2@95
5@65, 4@75, 2×4@80
8 rounds: 20 seconds on, 20 seconds off: alternating between the following two movements:
-Nose & Toes Handstand Hold
Notes: You should perform 4 sets of double unders and 4 sets of N&T HS Hold. This should take you 5:00 exactly. Focus on the transition between the two movements. On the HS hold, keep your hands directly under your shoulders. Only the nose and toes should touch the wall. Duh.
-10 Dual KB Clean & Press @ 24/16
-24′ Handstand Walk
-10 Strict Pull-ups
Notes: The clean and press should be a “swinging” or “cyclical” clean and the press can also be a push press. No jerks. Keep the pull-ups strict.