06.13.2017

CrossFit Silos – CrossFit

View Public Whiteboard

THE GOAL

THE GOAL TODAY IS TO PRACTICE BAR WORK.

TRAIN YOUR ENGINE WITH THE METCON.

COMPETE WITH PERFECT RANGE OF MOTION FOR THE CASH OUT.

Gymnastics

Gymnasty 2: 4x: Kipping Ring MU + L Hold (Time)

4 Rounds: 1 Ring MU + L ring hold

▪️1 kipping muscleup (dynamic)

▪️3sec L hold (static – time under tension)

🔺max effort each round

Complete 4 rounds

If you don’t have ring MU practice your progressions with your coach!

Video: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154809324033471/

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Strict Press (45/35)

30 Double Unders

Cash Out

50 Wall Balls for Time (20/14) (Time)

50 Wall Balls for Time (20/14)

Rx+: Men use 30lb slam ball, Women use 20lb wall ball

Leave a Reply

*

captcha

Please enter the CAPTCHA text