12/13/16

Warm-up

3 rounds
5 pushups
10 pass throughs
50 single unders

Metcon (Time)

10-1 deficit pushups

10 min cap

3"/2" deficit (45/35 lb plate)

chest much touch floor rest as needed

Metcon (Time)

6 rounds
5 wall climbs
9 hang power cleans 155/105
12 toes to bar

20 min cap

Competition

Metcon (Time)

10-1 deficit pushups (unbroken sets )

10 min cap

6"/4" deficit (2x45/35 lb plates)

chest much touch floor rest as needed

Metcon (Time)

6 rounds
5 ring muscle ups
9 hang power cleans 155/110
12 toes to bar

20 min cap

ITASA

Metcon (No Measure)

Got dips ?

5x5 dips @ hap @ 3011 ; 2 min rest on rings or bar

3x3 negative dips @ hap @ 5011 ; 2 min rest

Don’t got dips ?

5x12 box dips @ 3011 ; 2 min rest

Gymnasty –

5x3 strict toes to bar or 5x7 strict laying toes to pole @ 3011 ; 2 min rest

Mobility –

2 min banded bow and arrow stretch

2 min barbell front rack stretch

2 min hand backward forearm stretch

Published on by crossfit reflexion.