8:00a Team Training Gymnastics Skill For total reps: Every 1:00 for 10:00 Odd min: Hang Split Power Clean (BK) 185/125 Even min: Ring Muscle-ups (choose reps prior to start. unbroken) Sprint Drill & Plyometrics "Half Murph" For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air …
Archives for December 2015
Friday 1/1/16
New Years Day! 10:00a-12:00p Open Gym 4:00p-6:00p Open Gym _____________ CrossFit Hang Power Clean (BK) Work to a heavy set of 4 85% of heavy set: 4x3 3 rounds for time: 300m Row 45' Walking Axle Bar Lunge 90/70 15 Handstand Push-ups ~then~ AMRAP 3:00 Ring Dips _______________ Competitor …
Thursday 12/31/15
New Years Eve!! 12:00p-4:00p Open Gym ____________ CrossFit Rest ____________ Competitor 1&2 Rest ____________ Weightlifting Slow Pull Snatch 4x2 -choose weight- Push Press Work up to heavy Single - then - 3x3 @ 85% of heavy Single Pause Front Squat 70% 4x3 Barbell Rows 4x8 …
