CROSSFIT

CrossFit
Gymnastics
Metcon (No Measure)
Gymnastic Practice: Handstand holds and walks
Weightlifting
Snatch
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Add weight as technique allows

Metcon
Metcon (Time)
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups or T2B
40 Wallballs (20/15)

Scale for BMU: 20 C2B

Extra Credit
Squat Program
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

CROSSFIT

CrossFit  January 4, 2019

CrossFit
Gymnastics
Metcon (No Measure)
Gymnastic Practice: Handstand holds and walks
Weightlifting
Snatch
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Add weight as technique allows

Metcon
Metcon (Time)
3 Rounds:
10 Bar Muscle-ups
20 Kipping Handstand Push-ups
30 GHD Sit-ups or T2B
40 Wallballs (20/15)

Scale for BMU: 20 C2B

Extra Credit
Squat Program
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts