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Saturday 171028

Nearly 200lb is no problem for Alicia. Awesome!

Context: Competition   - Striving to do the workouts ‘as Prescribed’ / at the ‘Performance’ level

Skill Practice Warm Up: Spend 8 minutes working up to a challenging thruster out of the rack (80-90%). Or perform 4 reps on the minute for 6 minutes with 50-60%.

Metabolic Conditioning: “Moore“ (Hero Workout)

20 minute AMRAP (as many rounds as possible)
1 Rope Climb, 15ft (Health: 3 rope lay downs or 4 rope pull-ups)
400m Run
Max rep unbroken handstand push-up (when you take a break or come off the wall, that ends the set)

Post number of handstand push-ups completed for each round to your workout log.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 - 8 rounds. About 3.5 minutes per round.

Compare to: BTWB - Moore (CrossFit Hero Workout)

Coaching Tips: Come out hard on the first round or two, but settle into a slower pace early on. Try to do the first few rounds of rope climbs with your 'left' foot (not your usual one), and save your usual leg for the later rounds when you get tired. Run so that you can come right in and do a rope climb without resting. For this workout, perform one set of kipping handstand push-ups per round.  When you take a break or come off the wall, that ends the set. Log total rounds, but make note of total HSPU in the notes section.

Optional ‘Cash Out’ or Hypertrophy: none