Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00.
Warm up: 1000 meter row
- For Time:
START WITH: 10 minute ascending ladder of:
Power Snatch @ heavy
Lateral Burpee over bar
(Start at 1 rep of each and increase by one rep of each for 10 minutes.)
THEN: at the 10 minute mark descended back down the ladder
(So if you get to 8 power snatch and 8 burpees at the 10 minute mark you will then do 8 down to 1 of power snatch and burpees)
Time is done when you finished going down the ladder
Gymnastics Club:
Warm up: 2 Rounds: 1 min plank, 10 GH raises
Skill/Strength: Bar MU Drills- Chest to bar work- hip to bar work
EMOTM for 10 min: 1-3 Bar muscle ups
Workout:
“JT”
21, 15, 9
HSPU
Ring Dips
Push ups
CrossFit Havoc 