Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Plank Holds

Strength
A) Snatch Grip Romanian Deadlift 3 x 10
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-

Conditioning

9 Minute Ladder:
3 Target Burpees
3 Abmat Sit Ups
6 Target Burpees
6 Abmat Sit Ups
9 Target Burpees
9 Abmat Sit Ups
12/12
15/15…

(Yes, this is a repeat of Friday.)


James 105Kg Power Clean & Push Jerk touch n go triple. from CrossFit Ireland on Vimeo.

CrossFit
Monday
Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill

12 minutes to work up to a 2RM Hang Snatch (just above the knee)

Conditioning

9 Minute Ladder:
3 Handstand Push Ups
3 Toes to Bar
6 Handstand Push Ups
6 Toes to Bar
9 Handstand Push Ups
9 Toes to Bar
12/12
15/15…

To Open or Not to Open – BoxRox