CROSSFIT
*Performance Week*
Weightlifting
6 Minute EMOM
3 Squat Snatch
*Across. Score is weight lifted
Metcon
3 Rounds
20 Pistols
20 Hang Power Cleans (95, 65#)
20 Pull Ups
*RX+ (135, 95#) , C2B
COMPETITOR
Correctives
*Complete as part of your warmup*
2 Rounds
HK Shoulder CARs (Each Side)
10 Single Arm Swimmers (Each Side)
3 Half Turkish Get Up w/ 5 sec ISO at top (Each Side)
Gymnastic Pressing / Strength
6 sets
Ring Complex
20 sec Ring Support Hold
1 Ring Dip
5 sec Negative
1 Ring Dip
10 sec Iso at bottom
LEANX
A. For time
25 RKBS
50 Box Jump Overs
25 RKBS
-Rest 5 Mins-
25 Burpees
50 Pull Ups
25 Burpees
*25min cap
B. Tabata: KB Plank Drag Throughs
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