07/30/2018

CrossFit On Track – CrossFit

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Gymnastics

Metcon (No Measure)

Skill Work x 10 min.

Pick 1:

Kipping pull-up

Butterfly pull-up

Bar Muscle-up

Strict Pull Ups (5×5 AHAP)

Pull Ups with no kipping movement
Superset with Strict Press

Shoulder Press (5×5 all heavy – option to build)

Conditioning

Metcon (AMRAP – Rounds)

EMOM x 10

30 double unders

3 power snatch
Building each round if possible

More important to hit all rounds than sneak in a heavier weight + skip a round.

Metcon

Metcon (Time)

800m run

21 deadlift @ 255/175

9 HSPU

600m run

15 deadlift

15 HSPU

400m run

9 deadlift

21 HSPU

By |2018-07-29T20:00:00+00:00July 29th, 2018|Workouts|Comments Off on 07/30/2018