PERFORMANCE 205/145 No HSPU? Dumbbell Strict Press (40/30)
FITNESS 185/135 – No HSPU? Dumbbell Strict Press (35/25)
- Going after the CrossFit.com benchmark workout “Diane” today. As written, the workout calls for deadlifts and handstand push-ups. However, we highly recommend if athletes don’t have goals of competing in the Open, or local competitions that they substitute a dumbbell strict press in place of kipping handstand push-ups.
ROW CONDITIONING (After Class Work) RECOVERY
4 Rounds, resting 90s between:
200 Meters @ 2K Row Pace + 5s
200 Meters @ 2K Row Pace
100 Meters @ 2K Row Pace - 5s
- These are 500 meter intervals, with varying paces building at checkpoints.