Main – CROSSFIT
Foundational Strength #1 (No Measure)
3 Rounds (NFT):
6 Strict pull-ups
8 Push-ups
10 Candle stick squats (https://www.youtube.com/watch?v=-WpjbDONViU)
*Progress the difficulty of the movements each round if you were able to go unbroken (Ex. weighted pull-ups, move hands down on push-ups/ring push-ups, etc.)
(No Measure)
5 minute skill workshop:
Fitness:
Dub practice
Performance:
Triple under practice
https://www.youtube.com/watch?v=VJi2ERqjY-M
Metcon (Weight)
Every 90 seconds for 9 minutes (6 rounds total):
Fitness =
3 OHS
*Start with moderately challenging weight and increase each round as needed. 2 second pause at the bottom of each rep. Weight may be taken from rack.
Performance =
2 x snatch + SOTS press complexes
https://www.youtube.com/watch?v=SgXgtODcrio
*Record heaviest complex
Metcon (No Measure)
EMOM x 18 minutes:
Fitness-
Minute #1
50% max rep strict pull-ups or pull-up progression used on 02/17/2015
Minute #2
12 burpees
Minute #3
50 Single unders
*Repeat cycle
Performance-
Minute #1
3 Muscle-ups
Minute #2
12 burpees to 6” target
Minute #3
30 Dubs
