Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Hollow Hold

Strength

1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)

*Add approximately 2.5Kg-5Kg to last week’s number. Push this week to as close to maximal as possible.

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning
15-12-9 of:
Double Kettlebell Swings (heavy)
Dumbbell Push Presses (heavy)

For time, 15 minute cap.


CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Hollow Hold

Strength

1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)

*Add approximately 2.5Kg-5Kg to last week’s number. Push this week to as close to maximal as possible.

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning
Dirty Diane
15-12-9 of:
Power Cleans 85Kg/55Kg
Deficit Handstand Push Ups 6/4″

For time, 15 minute cap. Compare to November 22nd.

The Way You Do Anything… – Elisabeth Akinwale