Monday – 02.21.22

CFD – CrossFit


Push Press (3-3-2-2-1-1)

Ever 90 seconds

Increasing weight

From the rack


Metcon (Time)

EMOM for 7 min

2 Power Clean @75% of 1RM

5-8 Handstand Push-ups (preferably strict)

-Rest 2 min-

For time

7 Rounds

2 Power Cleans

5-8 Handstand Push-ups (athlete’s preference on strict or kipping)
Score: time to complete the post-EMOM section of 7RFT

Time cap: 16 minutes


-Power cleans should be touch ‘n’ go

-Aim for only one set of HSPU during the EMOM

-Choose a number of HSPU in the 5-8 range and stick with it for the whole workout


HSPU – abmat; abmat + plate; hand release push-ups

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