Friday 9-15

1. Hang Power Snatch 3×5 @ 65-75% 2. Snatch Grip Romanian Deadlift 3×6-8 @ 31X1, use straps if needed. 3. Tempo Back Squat 3×5 @ 33X3-BUILD, rest 3-4 minutes between heavy sets. Post WOD (Optional) 1. 15-20 minutes of mobility. 2. 2. At a low intensity: Row 20 minutes Bike 20 minutes 3. 10-15 minutes…

Details

Thursday 9-14

1. Performance: Tempo Strict Ring Dip 3×10-12 @ 21X2, rest as needed between sets. OR Fitness: Tempo Strict Ring Dip 3×8-10 @ 21X2, rest as needed between sets. 2. 5 Rounds For Time: 10 Handstand Push Ups 10 Toes-to-Bar 10 Box Jump Over’s (30/24″) Saturday & Sunday, September 16th & 17th: Gymnastics Seminar Register here:…

Details

Wednesday 9-13

1. Performance: 10 Minute Practice-Freestanding Handstand Holds & Handstand Walks OR Fitness: 10 Minute Practice-Handstand Holds & Shoulder Taps 2. 3 Rounds For Time: 7 Overhead Squats (165/115) Run 400m Saturday & Sunday, September 16th & 17th: Gymnastics Seminar Register here: https://crossfit.regfox.com/gymdallassep2017 (Classes and Open Gym will be CLOSED).

Details

Tuesday 9-12

1. Performance: Tap Swing+Kipping Muscle Up 3×5+3-5 reps, rest as needed between sets. OR Fitness: Tap Swing+Kipping Muscle Up 3x(3+1)x3-5 reps, rest as needed between sets. 2. 12 Minute AMRAP: 15 Chest-to-Bar Pull Ups 20 Burpees 15 Russian Kettlebell Swings (2/1.5) *Need help taping your hands? Check out this video: https://www.youtube.com/watch?v=rbJB9p4ftB4 Saturday & Sunday, September…

Details