January 10, 2018
Strength (Gymnastics):
6 x 4 Dips (Rx+ Weighted – AHAP)
*Complete 1 Rope Climb after each set of Dips.
*Use the same version of Dips as used last week. Remember, sets must be completed as 4 reps together, not broken sets.
Metcon:
Three, 3:00 AMRAPs of:
40 Double Unders
12 Push ups
8 Kettlebell Swings (70/53)
Rest 2:00 between AMRAPs.
COMPETITIVE CROSSFIT CLASS – 5:30pm
10 minute AMRAP
10 Kettlebell Swings (70/53)
30 Unbroken Double Unders
Rest 5:00
Barbell Conditioning:
6 Touch & Go Cleans + 2 Push Jerks
5 Touch & Go Cleans + 3 Push Jerks
4 Touch & Go Cleans + 4 Push Jerks
3 Touch & Go Cleans + 5 Push Jerks
2 Touch & Go Cleans + 6 Push Jerks
*Weights: 155/105
*All reps must be completed as an Unbroken set (ex: Set 1 = 6+2, Set 2 = 5+3, etc). Rest as needed between each set.
Rest 5:00
3 Rounds of:
AMRAP 3:
20/16 Calorie Row
12/8 Calorie Bike
AMRAP 10m Shuttle Sprints
Rest 2:00 between rounds.
