WOD – Saturday 30 July 2016

7AM – NORMAL SESSION
4PM – NORMAL SESSION

2016 CrossFit Games
Individual Event
#9 – The Separator

12 Handstand Pushups
15 Back Squat 100/75
20 Burpees lateral over the bar

9 Handstand Pushups
18 Front Squat 92.5/65
20 Burpees lateral over the bar

6 Handstand Pushups
21 Overhead Squat 85/55
20 Burpees lateral over the bar

HANDSTAND PUSHUPS: Make these reps as difficult as possible for you, but still achievable.
* Do them normal, or strict, or increase deficit.

SQUATS: Take these from the racks. DO NOT pick up off the floor.
* Choose weights as follows:
* Use your 1RM Back Squat
* Use 50% of that for your starting back squat set
* If your 50% weight is higher than 70kg, decrease with 10kg increments i.e. 70/60/50
* If your 50% weight is lower than 70kg, decrease with 5kg increments i.e. 65/60/55 or 50/45/40 or 35/30/25.
* Rack up your weights so you can start heaviest and remove plates during the wod.

BURPEES: These are done parallel to the bar.