04/23/2015

Main – CROSSFIT

(No Measure)

6 minute skill workshop:

Ring dips

https://www.youtube.com/watch?v=afnEmGzx0Oc

Accumulate 20 second static hold, then accumulate 10 ring dip negatives

Metcon (AMRAP – Rounds)

EMOM x 8 minutes

Rx:

3 Ring dip negatives (jump to the starting position each rep)

Rx+:

2 weighted ring dips @ 10% body weight

Metcon (AMRAP – Rounds)

Every 90 seconds for 15 minutes (10 rounds)

Rx:

1 Behind the neck Push Press @ 95/65

5 OHS

Rx+:

3 snatch balances @ 80% squat snatch 1-RM

*To scale, you may perform 1 power clean and 5 FS if you are not comfortable with OHS.