November 1, 2017
Gymnastics:
Muscle up Drills
A. 3 x 5 False Grip Pull up + Pause at Sternum
B. 3 x 5 False Grip Pull up + Transition
C. 3 x 5 False Grip Pull up + Transition + Support
*All of these are to be complete from a kneeling position. Set rings at collar bone height and kneel underneath. Feet flat on the ground with laces down. Hip should be in-line with rig uprights.
Metcon:
3 Rounds for time:
25 Chest-to-Bar Pull ups
50 Air Squats
75 Double Unders
COMPETITIVE CROSSFIT CLASS – 5:30pm
0:00 – 10:00
4 Rounds of:
7 Handstand Push ups
5 Squat Snatches (135/95)
10:00 – 20:00
3 Rounds of:
9 Chest-to-Bar Pull ups
10 Bench Press (185/125)
20:00 – 30:00
2 Rounds of:
11 Strict Handstand Push ups
15 Front Squats (225/155)
30:00 – 40:00
1 Round of:
13 Bar Muscle ups
20 Deadlifts (315/225)
