08.16.2017

CrossFit Silos – CrossFit

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Gymnastics

Gymnasty 8.2017 (3 Rounds for reps)

Three sets NOT FOR TIME:

1. Strict Supinated-Grip Pull-Ups x 10/8 reps- add weight if possible each set

Rest 60 seconds

2. Tempo Ring Dips x 10 reps @ 2111

(stick with the tempo and full range of motion)

Rest 60 seconds

Metcon

You will need two, same-size KB for this workout.

KB Curtis P-Swings (Time)

5 RFT:

6 KB 2-handed Curtis P* (2×35/25) Rx+ 44/35

50 Russian KBS (1×35/25) Rx+ 44/35

*Curtis P=Hang squat clean + Lunge each leg + Push press

KB Curtis P Movement Demo: https://www.youtube.com/watch?v=ACx533BOyf0
I strongly advise anyone new to Crossfit scale the load and use dumbbells vs kettlebells to make the front rack and OHS more manageable.

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