8/1/16 – Welcome to August

tracy push press

CrossFit Performance

A. Kipping Ring Dips – 3xAMRAP, rest :90

or

B. Strict Ring Dip @21X1 – 3×8, rest :90

+

For Time

500m Row

20 Ring Dips

400m Run

20 Ring Dips

20 Cals on Assault Bike

20 Ring Dips

CrossFit Fundamentals

A. Front Squat Review

B. Hang Power Clean Review

C. Hang Clean Review

+

4 Rounds for Time

10 Hang Cleans

12 Push Press

14 Burpees over the Bar

Olympic Weightlifting

A. Above Knee Clean . Below Knee Clean – 6×1.1, rest :20/:90

B. Pause Power Snatch – 6×1.1, rest :20/:90

*pause :03 above knee

C. Front Squat + Jerk Dip + Jerk – 1+3+1, heavy single from the floor

+

3 Rounds

10 difficult Wall Balls

10 Squatting Box Jumps