CrossFit

Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

Skill
5X1 Hang Clean (just above the knee) and Jerks – work to a max for the day

Conditioning
5 rounds of:

1:00 Wall Balls 20/14#
0:30 Power Clean & Push Jerk 60Kg/40Kg (Rounds 1&2) – 70Kg/45Kg (Rounds 3&4) – 80Kg/50Kg (Round 5)
0:30 Rest (use this time to change weights between rounds)


Stretching Out!

Stretching Out!

Strength & Conditioning

Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

A) Single Arm, Single Leg Deadlift 3 x 8
-Pigeon Stretch (30 Seconds)-
B) One Armed Bench Press
-Tactical Frog (30 Seconds)-

5 rounds of:

1:00 Wall Balls 20/14#
0:30 Box Steps
0:30 Rest