Friday L2
Warm-Up:
:20 Low Ring Support Hold
:20 Low Ring Dip Hold
:20 Low Ring Transition Hold
1:00 Bike
10 Ring Kips
6 Toes To Ring
10 Box Step-ups
6 Box Jumps
10 Kettlebell Deadliifts
6 Kettlebell Swings
Strength:
Strict …
Best Crossfit Gym in Columbus, Ohio
:20 Low Ring Support Hold
:20 Low Ring Dip Hold
:20 Low Ring Transition Hold
1:00 Bike
10 Ring Kips
6 Toes To Ring
10 Box Step-ups
6 Box Jumps
10 Kettlebell Deadliifts
6 Kettlebell Swings
Strict …
:30 MedBall Bearhug Squat Hold
10 Snatch Grip RDLS (45/35)
8 Snatch Turnovers
:20 Back Squat Hold
5 Snatch LiftOffs
5 Hang Snatch Pulls
3 Power Snatch
:10 Overhead Squat Hold
Snatch + Overhead Squat + Floating …
24 Minutes
Max Distance Bike
Every 3:00
Odd Rounds: 200′ Farmers Carry (53/35)
Even Rounds: 200′ Sandbag Carry (150/100)
Elite: RX
Semis: RX
Quarters: RX
…
:30 Deadhang
:30 Hollow Hold
:30 Wall Supported Handstand Hold
Into…
3 Rounds
150m Row
6 A-Frame Push-ups
4 Strict Chin-ups
10 Minutes
Every Minute On the Minute
#1: 8 Strict Handstand Push-ups
#2: 2 Legless Rope …
:30 Front Squat Hold
:30 GHD Hip Extension Hold
:30 Single Unders
Into…
2 Rounds:
8/8 Barbell Single Leg RDL
10 Clean Turnovers
8 Strict Press
20 Double Unders
Clean And Jerk Technique
2 Position Halting Clean …
6 Minutes
As Many reps As Possible
10/8 Calorie Bike
10 Medicine Ball Squat Cleans (20/14)
8 Box Jumps
4 Kipping Pull-ups
Snatch
10 x 1
New Set Every 1:15
All Sets between 70-80%
Clean And …
3 Rounds
12/9 Calorie Row
8 Hand release Push-ups
4 Rope Strict pull-ups
Bench Press
2 x 5
2 x 3
2 x 1
New Set every 1:30
Progressive
Week 3/3, no grinding the weights out. working …
10 Ring Kips
6 Toes to Rings
8 Snatch Grip Deadlifts
6 Snatch Turnovers
6 Good Mornings
4 Back Squats
:20 Overhead squat Hold
Above the Knee Halting Snatch
7 x 1
New Set Every 1:30
Pause …
4 Rounds For time:
500/450m Row
30 Ab Mat Sit-ups
250/225m Row
16 Single Dumbbell Box Step-ups (50/35)-(24/20)
Rest 3:00
3 Rounds For time:
500/450m Row
20 Ball Slams (30/20)
20 Box Jumps (24/20)
Elite: RX…
60 Single Unders
40 Single Crossovers
20 Double Unders
10 Double Crossovers
into…
3 Rounds:
10 Alternating Russian Kettlebell Swings (53/35)
10 Single Kettlebell Shoulder to overhead (5R/5L)
:20 Handstand Hold
Rounds 1 & 2 perform the handstand …