03.21.2017

CrossFit Silos – CrossFit

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Metcon

Metcon (Time)

Part A: Alternating 12 minute EMOM (NO SCORE FOR PART A- THIS IS SKILL WORK)

MOVEMENT 1/MINUTE 1: Choose one of the following movements based on your skill level:

a) 5-6 kipping swings on rings

b) 2-3 kipping swings + 2-3 hips to rings

c) 2-3 kipping swings + 2-3 ring muscle ups

MOVEMENT 2/MINUTE 2: Choose one of the following movements based on your weaknesses:

a) 5-10 strict pull-ups or 5-10 kipping/butterfly pullups

b) 5- 10 strict or kipping ring/bar dips

c) 20 sec hollow hold + 20 sec arch hold

Rest 5 mins

PART B) SCORE PART B ONLY- FOR TIME!

7 Rounds for Time (Rx+: 135/95)

-6 bar over burpees

-5 deadlifts

-4 hang power cleans

-3 front squats

-2 push jerks

-1 split jerk

*Use one bar. Use the same load for each movement. Pick a weight that is safe and still provides a challenging workout for you.*
Note the load used in Part B in the comments section.

Cash Out (Optional/Make Up)

Cash Out: CF Gymnastics Core Complex (Time)

5 Rounds for Time:

5s Hollow Hold

5 Tuck Crunches

5 V-Ups

6 Jackknives

5s Hollow Hold

Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154588005263471/

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