CROSSFIT

CrossFit
Gymnastics
Metcon (No Measure)
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

Weightlifting
Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex

Metcon
Metcon (Time)
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

CROSSFIT

CrossFit  January 14, 2020

CrossFit
Gymnastics
Metcon (No Measure)
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

Weightlifting
Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex

Metcon
Metcon (Time)
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)