/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php 03/24/2015 | West Littlerock CrossFit

Main – CROSSFIT

(No asian lady online dating site Measure)

10 minute skill workshop-

Muscle-up progressions from low rings.

Fitness:

*Accumulate 10 reps while increasing spring tx singles difficulty each rep if able, making sure to land deep in bottom of amatuer sex dump site the ring dip each time.

Performance:

10 strict muscle-ups in a few sets as possible

https://www.youtube.com/watch?v=hbIM66lN80M

Metcon (Weight)

Every 90 seconds for 12 minutes (8 rounds total):

Fitness =

1 snatch grip DL church dating + 1 hang power snatch + 1 OHS

*Start light and work up to live free sex web chat a heavy set

Performance =

1 snatch grip DL + 1 power snatch + 1 snatch + 1 OHS

*Start with 50% of your snatch 1-RM and build dating for voluptous women to a max set for the day.

Metcon (No Measure)

EMOM x 15 minutes:

Fitness-

Minute #1

10 Box or PVC parallelette dips

Minute #2
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50 Singles

Minute #3

10 DB shoulder presses or 10 HSPU progressions

Performance-

Minute #1

9 Ring dips (strict as long as possible then finish set with kips)

Minute #2

50 Dubs

Minute #3

9 HSPU (strict pd1170 web cam driver as long as possible then finish set with kipping)