CrossFit WOD for Monday 11-14-2016

WOD

Nov 13, 2016

This is one of the CrossFit Girls, her name is Diane. Since this is a benchmark workout, if you can, make it a sprint.

Push it. Push it real good.

Warm-up

400 meter run, then:

  • 10 lunges
  • 10 x-band walk right, walk left
  • 10 x-band walk forward, walk back

Skill

Handstand Pushup (HSPU) Practice

Strength

  • Pause Front Squat up to a 1RM (3-count hold at the bottom)

METCON “Diane” for Time, 21-15-9

  • Deadlifts (225/155)
  • HSPU

*12 minute cap

Accessory Work

  • Russian Twists 3×20
  • 50-100 Banded Leg Curls
<iframe src="https://www.youtube-nocookie.com/embed/YdBSefJNbB8?rel=0" width="853" height="480" frameborder="0" allowfullscreen="allowfullscreen"></iframe>

https://youtu.be/YdBSefJNbB8

Some great insight to improve your HSPU.

Compliments of CrossFit.com

“Crushing it.” – Edgar Allan Poe