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Tuesday 140624

I'm loving these front squat pics lately. Good job Mary! Keep your elbows up!


101 & 201

10 min @ 85% effort:
10 alt'g jump lunges 
10 sit-ups 
10 DB snatch, alt'g hand per rep, 101 - 50/30lb; 201 - 60/40lb

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rest 4 mins

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10 min @ 85% effort:
Run 250m 
10 hand-release push-ups 
10 pull-ups (kipping allowed)

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rest 4 mins

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10 min @ 85% effort:
5 ring dips (101) or 2 muscle-ups (201)
1 wall walk (101) or 3 HSPU (201)
Row 200m 

Notes: We're building capacity with these. Again, everything should be steady, continuous, and largely unbroken. Case in point: the muscle-ups. This is an AEROBIC workout, not a strength workout or a skill development session. If you can't do 2 MU in less than 15 seconds you should do the ring dips instead. Then you should show up on Thursday and do the drills and strength work to help get you a MU.

Post rounds/reps to Facebook.


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