monday - CrossFit

 Hope Beach 2014

Hope Beach 2014

Rings Warm up

Shoulder Passes
Shoulder Flexion Hold
Shoulder Extension Hold
TABATA Hollow Body/Arch Body

12MIN EMOM HS Walk and MU/Pull ups (AMRAP - Reps)

12MIN EMOM
HS Walk and MU

GROUP C
EVEN 1-5 MU
ODD HS Walk 20 Feet or 2 Conan Walks

*NOTE ATTEMPTS
IF A MU IS MISSED TAKE THE MINUTE AS A REST

GROUP A.B

GROUP B
EVEN  3-5 STRICT PULL UPS
ODD  HS Walk 20 Feet or 2 Conan Walks

GROUP A
EVEN 8 RING ROWS + 1-2 NEGATIVE PULL UPS
ODD HS Walk 20 Feet or 2 Conan Walks

*Note and Compare to amount of pull ups from the previous week.

Clean and Jerk Cindy (AMRAP - Rounds and Reps)

12min Amrap

2 Clean and Jerks 205/135
2 Rounds of Cindy
5 Pull ups
10 Hand Release Push ups
15 Air Squats

***To Scale Clean and Jerk use 75% of 1RM
***Scoring; Only completed rounds of cindy count.
*** Pull ups are scaled with 5 Jumping Pull ups or 10 Ring Rows.

Dan Shrum