18.11.15 – South Loop Strength & Conditioning

18.11.15

FITNESS
A.
3 rounds:
100’/arm KB waiter’s walk
-Rest 45s
Accumulate 30-60s hang from pull-up bar
-Rest as needed

Training notes:
•Choose a tough weight for waiter’s walk – but not so tough that you’re compensating.
•Fraction the hang as necessary, but accumulate a consistent amount of time per round.

B. 21-15-9:
DB hang power cleans
DB shoulder-to-overhead
Push-ups, hand-release

Training notes:
•12 minute cap.
•Scale hand-relase push-ups by elevating hands. If you elevate your hands, don’t do hand-release.

Record time.

PERFORMANCE
A.
3 rounds:
50’ handstand walk
-Rest 45s
50’/side bottoms-up waiters’ walk
-Rest 45s
Accumulate 30-45s pronated flexed arm hang
-Rest as needed

Training notes:
•If you don’t have handstand walking, do 30-45s wall-facing handstand hold
•Fraction the flexed arm hang as necessary, but accumulate a consistent amount of time per round.

B. For time:
21 power cleans (135/95)
9 wall climbs
15 power cleans (135/95)
7 wall climbs
9 power cleans (135/95)
5 wall climbs

Training notes:
•12 minute cap.
•This is a modification of the classic CrossFit couplets “Elizabeth” and “Diane.” The wall climbs will be a grind.
•On wall climbs touch your nose to the wall and control the eccentric.

Record time.

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