3/21/16 – Ring Dips

CrossFit Performance

A. Ring Dips Review

B. Ring Dips @21X1, 4×5-10, rest 1:30

METCON

For Time

100m Run (90%)

20 UB Goblet Squats

100m Run (100%)

Rest 3:00 – 4:00

x4

CrossFit Fundamentals

A. T-Spine Mobility

B. Hang Power Snatch Review

C. Power Snatch Review

METCON

15 min AMRAP

12 Alt. DB Snatches (each arm)

12 Box Jumps

200m Run

Olympic Weightlifting

A. Clean Lift Off – 5×2

Low weight

B. Clean High Pull – 5×2

Above Knee

C. Jerk – 5×2

Low Weight. Fix Position

D. Clean and Jerk – heavy single