100 ring dips for time

For time:
27-21-15-9
Row calories
Thrusters
https://games-assets.crossfit.com/CFG23QF_AG_Scorecard_T4_V5.pdf
- scale so you can finish the work out
for example:
21-17-12-6

5 RFT

• 5 hang squat cleans
• 10 wallballs
• 15 box jump over
• 30 double unders

EMOMx9:
3 rounds of:
Min 1: 50# under PR
Min 2: 40# under PR
Min 3: 30# under PR

1 short lap
30 box jumps
30 wall ball shots

5 rounds for time

10 min emom
3x rv 30kg ja nimenomaan kyykyn kautta

Lisäksi 100 abmattia 6kg kuula painona

Team Of 2:
10 Sync Man Maker @22,5kg/15kg
10 Rope Climb
10 Sync strict HSPU
8 Rope Climb
100 DU
6 Rope Climb
100 Push Up
4 Rope Climb
1000 m Row
2 Rope Climb

TC: 40 mins

Run for 35 mins
Every 5 min, stop and perform 15 burpees

Focus#1: Pause Front Squats 6x3 @ 70% (Keep Weight Same)

Focus #2: Bench
-Warm up
-5 @ 60%
-5 @ 70%
-5 @ 75%

Metcon: Sometime during class perform a 500m max effort row for time

Score = Row Time

Tuesday 26th June 2018

SNATCH

Performance
Every Other Minute on the Minute x 10 Reps:
Snatch

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every Other Minute on the Minute x 10 Reps:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

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For Time:
400m Run
25 Burpee-Box Jumps 24/20″
400m Run
25 Burpee-Box Jumps
400m Run

Post time and Rx to comments.