March 21 2014

Time to go into the rower business…

A. Chin ups;

5 second hold at the top, eccentric lower + 3 reps x5 (no bands, work with a partner)

B.

Power Cleans 45/30

Ring dips

10,9,8…1

100 meter run between rounds 15 min cap

OLY CLASS (5:30 pm only)

A.15 min to find 1 rm hang snatch

B. “Death by snatch tech”

1 snatch grip dl

1 hang snatch

2 snatch grip dl

2 hang snatch etc…

….EMOM until failure @ 60% 1 rm

 

 
Here’s some help with the ring dip kip;

CrossFit in West Auckland


Comments

No comments yet.

Leave a comment