friday 15 july 2016
4X5 Tempo Ring Dips (3313)
First 2 reps are tempo (3 count in all parts --3 seconds down, 3 pause, 1 seconds up, 3 seconds pause)..... last 3 reps are regular ring dips – rest 90 sec.
A.1.---rest---A.2---rest = 1 set
5RM Behind the Neck Push Press (4 x 5 reps)
Jerk Grip, Behind the Neck, Push Press, -rest 90 sec.
Work to a 5RM through these 4 sets. No redo-sies!! Only 4 sets..
Teams of 3 complete
AMRAP 20 of the following triplet:
10 Squat cleans, 70/45
20 Knees 2 Elbow
30 Deadlifts 70/45
Athlete 1 and 2 start on the triplet (one athlete working at a time).
Athlete 3 starts on a rower and completes 500m Row before switching with a teammate.
One teammate must always be rowing, and you must switch every 500m.
Score is total rounds + reps of the triplet.
Leave a Reply.
CrossFit Stuttgart is
now using WODIFY.
Members who use Facebook should join the CrossFit Stuttgart Athletes group. Note that this group is for members only! If we don't recognize your name we will not approve your request to join the group. If you use a different Facebook name than your actual name, email us and let us know.