Tuesday - 130923

CrossFit WOD
Skill:
Ring Muscle-ups
Every 1:00 x 12:00

1. 30-40 sec ring support hold
2. 10-20 Ring Kip Swings / Hips to Ring / Ring pull-ups
3. 3-5 Ring toenail Transitions / Ring muscle ups
4. Rest

Metcon:
4 RFT
400m Run
20 Wallballs 10/6kg
15 Hang Power Cleans 43/30kg
18:00 TC

Endurance:
Metcon:
7 Rounds
30 Box Jumps
20 Ring Rows
30 Walking Lunges
20 Sit Ups
100 Single unders
45:00 TC
CrossFit Strength:
Accessory
3 Sets
30/30sec Offset Hold
10 Small Plate Cuban Press

Strength
Push Press
5-5-5-5-5-5
Build up to a heavy set of 5
15:00 TC

Metcon
For Time:
21-15-9
Deadlift 100/70kg
Dips
12:00 TC