Tuesday, July 23rd

July 22, 2019

A. Gymnastics Conditioning

1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

 

Scale reps on MU before scaling movement.  

 

Scale Option:

1:00 Light Bike + 12 Strict Pull-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 9 Strict Pull-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 6 Strict Pull-Ups
1:00 Light Bike + 6 Strict Ring Dips

 

B. 5 Sets of the Complex: Every 90 Seconds. 7:30 Total

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Set #1 - 60% of 1RM Power Clean

Set #2 - 64% of 1RM Power Clean

Sets #3+4+5 - 68% of 1RM Power Clean

 

C. Metcon

For Time, with a 9:00 Time Cap:
50 Power Cleans
On the Minute starting at 1:00- 5 Toes to Bar
Barbell - 155/105 lb

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive