09.20.2017

CrossFit Silos – CrossFit

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Gymnastics

If you don’t have bar muscle ups work on one of many pullup or bar progressions listed here: https://www.powermonkeyfitness.com/videos/bar

Gymnasty- Kipping Ring Dip Technique Work (3 Rounds for reps)

3 attempts for a max set of kipping ring dips.

The Kip:

1. Start in your front support on the rings.

2. As you dip down, your legs will remain straight.

3. As you begin to push back up, aggressively pull your knees into your chest to reach a point of weightlessness.

4. Finish the rep back in front support.

Movement Demo: https://www.youtube.com/watch?v=RS2m5LyRpL8

Metcon

Pick one of the three versions of Nasty Girls below for today’s WOD. This is a SPRINT!

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Nasty Girls Performance (Time)

3 Rounds:

50 Air Squats

7 Burpee CTB Pull-ups

10 Hang Power Cleans (135/95)

Nasty Girl Light (Time)

3 Rounds:

50 Air Squats

7 Burpee Pull-ups

10 Hang Power Cleans (115/80)

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