CrossFit 808

Today's Workout:
A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Hold/Walk (accumulate as much distance or time under tension as possible)
Rest 30 seconds

B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)

"Performance"
A. "Performance"
Three sets of:
60 seconds of Hollow Rocks
(If you don't have hollow rocks, sub hold)
Rest 30 seconds
60 seconds of Overhead Plate Hold
Rest 30 seconds

B. "Performance"
Same as above.

C. "Performance"
Three sets of:
Supermans x 10-12 reps @ 1112
Push-ups x 15-20 reps