Friday, January 12, 2017

11
Jan

Friday, January 12, 2017

CROSSFIT

Skill/ Strength

Pull: 3 x 10

Advanced – Ring Row (feet on box, body parallel to floor)
Intermediate – Ring Rows (body @ 45 degree angle or lower)
Beginner – Ring Rows (body @ 45 degree angle or higher)

Push: 3 Sets

Advanced – 15 Reps – Strict Bar Dips or Between 2 Boxes
Intermediate – 20 Reps – Bench or Box Dips w/ Feet on Box
Beginner – 20 Reps – Bench or Box Dips 2/ Feet on floor

Muscle Up Work:

3 x 5 – Low Ring Transition

(keep false grip and feet under the rings, pull and transition into a muscle up)

 

WOD

For Time:

3 Rounds

10 Deadlifts
15 Pull-ups
10 Deadlifts
15 Slamballs
1 Min Rest

RX + – 225/185, C2B, 40/30
RX – 185/135, Reg, 30,20
Scaled – 135/95, Jumping C2B, 20/15
Novice – 95/65, Jumping PU or Ring Rows, 15/10

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