Gymnastics

Beginners: EMOM for 10min
ODD: Pull-ups
EVEN: dips or dip progressions

Intermediate:
muscle ups drills (jumping muscle ups, muscle up eccentrics, floor transitions etc)

Advanced:
muscle ups (use a number that can be maintained throughout the 10min)

Pul-up

5 kierrosta: 1min työ / 1min lepo

• kelkan työntö
• SkiErg
• farmarikävely
• Assault Bike
• GHD-istumaannousu

Kommenttiin fiilikset ja käytetyt painot.

• 5-5-5 of:
BB Front Squats
5RM
90% 5RM 5-5 reps

10 Burpee broad jumps
20 Air Squats (holding 25# plate)
40 KB Swings (1 pood)
80 Thrusters (35#)
160 Ab KB Med Ball reps
320 double unders (IN THE POURING RAIN)

This was an awesome workout Sunday in our garage! The 320 double unders in the rain was a perfect way to end this one! I definitely recommend every CrossFitter changing up their workout location to bring in some fun!

1. 11 wallball
2. 11 cal row
3. 11 cal ski
4. 20 wallball
5. Lepi

Snatch 5x5

40-50-60-72-74%

AMRAP 10
6 x burpee box over 120 cm
2 x rope climb

Find your 5 RM in push press

7 min AMRAP

1x power Snatch
3 x clean & Jerk 40kg (75% 1rm)