9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 9/4/18

September 03, 2018

Announcements

Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Jacked by Diane (Time)

For Time:

200 Meter Run

21 Deadlifts (225/155)

200 Meter Run

18 Strict Handstand Push-ups

200 Meter Run

15 Deadlifts (225/155)

200 Meter Run

12 Strict Handstand Push-ups

200 Meter Run

9 Deadlifts (225/155)

200 Meter Run

6 Strict Handstand Push-ups
In this triplet workout, looking for athletes to choose a weight on the barbell that they are capable of completing 21+ repetitions unbroken when fresh. A good point of reference to complete the strict handstand push-up repetitions as written is that athletes should be able to complete the set of 18 ideally unbroken, but 2 sets maximum, if they were fresh. If they’re not quite there yet, we can reduce the numbers or switch up the movement to dumbbell strict presses to help build shoulder strength. 12-9-6 or 9-6-3 are just two of the many options on the strict handstand push-ups. If unable to run, complete one of the following:

15/10 Calorie Assault Bike

200 Meter Row

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