"It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman."
- Greg Glassman
1.Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 6 reps
Toes to Bar x 12 reps
You guys can manipulate these skill portions to fit your gymnastics/double under weaknesses
2. Close Grip Bench
8-7-6
rest 2-3 minutes
3. Push Jerk
2-2-2-2
rest 2 minutes
4. HSPU
2 rounds
1 round is max strict followed by max kipping without coming down
rest 5 minutes
5. For Times
8 rounds
Row 200m
12 Burpees
12 GHD situps
1. Did 30 du instead of wall climbs
ReplyDelete2. 135-155-185
3. Dnd
4. 12-6, 10-4
5. 26:30
Combined Sat n Mon since I shermed on sat.
ReplyDelete1. Wall climbs, ring rows, ring dips, DUs, k2e
2. 55/65/75
3. 85# across
4. DND
5. DND
6. P Snatch at 55/65
7. Snatch pull at 65/75/75
8. Hang muscle snatch 55/65
9. 8 min am wrap shown on Sat. 6rds. 65# snatch