Monday Nov 27, 2017
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

5 Rounds, 5 Rounds, 5 Rounds

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 4 x 4 Sotts Press

"B) Snatch -- Singles

@ 60/65/70/75/80
/85/90/75/75/75"

C) 3 x 10s descent + 10s Hold OHS

GYMNASTICS
3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 15min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
1 + 4, 1 + 5 and so on
*use spotter if needed
*if you miss a strict MU,
continue on with kipping
*if you miss a kipping MU,
start back @ 1 + 1

CORE
Accumulate 2min L-sit
*every break 5 GHD Sit-ups

MetCon

E2M10M

3 TnG Deadlifts
1 Pull-up Complex
*2 Strict (C2B) Pull-ups (weighted
if poss) + 2 Kipping (C2B) +
3 Beat Swings

5 Rounds For Time:

15 Burpees
15 Deadlift 185/125
15 Pullups
Rx+ = 225/155 DL & C2B