12/2/15 – Attack of the EMOMs

CrossFit Performance

STRENGTH

A. Kipping on Rings, 2×10, rest :60

B. Kipping Pullup + Eccentric on Rings, collect 5 reps

C. Kipping Pullups on Rings, 1xAMRAP

METCON

EMOM 10

10 Kipping Ring Pullups

or

5 Ring Rows @31X3

+

EMOM 10

4 Burpees

6 OTB Jumps (24/20)

Dose Response: Gymnastics Strength Endurance/Muscular Endurance – We are now working the kipping ring pullup in a semi-fatigued state without any interfering movements.

CrossFit Fundamentals

SKILL

Deadlift Review

Find working weight

METCON

EMOM 18

Min 1: 6 Deadlifts (moderate)

Min 2: 7-12 Box Jumps (24/20)

Min 3: 7 – 15 HR Pushups

Strength Class

A. Mid Hang Clean – tough double

B. Mid Hang Clean – 2×2 @90% of A

C. Power Snatch – tough double

D. Power Snatch – 2×2 @80% of C

E. Split Jerk practice with remaining time

ACCESSORY WORK

A1. KB Farmers Carry, 4×100′

A2. KB Sumo DLHP, 4×10, add deficit