5/27/15 – Ring Dips

CrossFit Performance

STRENGTH

A. Ring Dips @21×1, 5×8-12

or

B. Box Ring Dips @21×1, 5×8-12

or

C. Jumping Dips @21×2, 5×8-12

METCON

3 min AMRAP

10 cal Row

6 Burpee Over the Erg

– rest 3:00 –

x3

CrossFit Fundamentals

STRENGTH

A. CrossOver Symmetry

B. Ring Rows@22×2, 3×10

C. Jumping CTB Pullups, 2×10

METCON

15 min AMRAP

200m Run

10 Pullups/Jumping CTB Pullups

16 lunges (total)

Strength Class

A. Snatch Pull + Snatch High Pull + Snatch.  Work up to heavy single in 12 minutes

B. Snatch Balance + OHS x3.  4 sets

C1. Wall Walk + Wall Facing HS Hold, 4×4, rest :60

C2. Sorenson Hold, 4xAMSAP, rest :60