CrossFit
Warm-Up / Skills
Ring Dips
Metcon *Partner WOD
21-15-9-9-15-21
DeadLift (315/225)
HandStand Pushups (Deficit HandStands)
Note: The Deficit will be a 35/25 on top of a 45lb. plate. Split the reps however you want.
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
just registered for the open…our affiliate is under “crossfit reebok 5th ave” and a bit hard to find…here’s the link, get involved: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
A1: Back Squat 3×5 (#255/#260/#265) (mobility class last night worked wonders for my squat depth)
A2: between each set of BS: 2 C2B PU’s
B1: Strict Press 3×3 (#125/#130/#130)
B2: Invereted Ring Rows False Grip 3×10
C: 3x50m farmers carry with ball grips and 24kg kb
D: strict ring dip ladder