Monday 12.24.2018

2019 Qualifier Athletes

Strict Ring Muscle-ups
1 Attempt for Max Strict Ring Muscle-ups

Followed By...

30% - 40% - 50% Unbroken Kipping Ring Muscle-ups
200 Double Unders
50% - 40% - 30% Unbroken Kipping Ring Muscle-ups

Gymnastic Conditioning
4 Sets:
21/15 Calorie Ski Erg
12/9 Strict Ring Dips
9 Strict Handstand Push-ups

"12 Days of CrossFit"
For TIme:
1 Squat Snatch (155/105)
2 Hang Power Snatches (155/105)
3 Deadlifts (155/105)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24"/20")
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (70/53)
9 Kettlebell Swings (70/53)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….

2019 Open Athletes

Strict Ring Muscle-ups
1 Attempt for Max Strict Ring Muscle-ups

Followed By...

30% - 40% - 50% Unbroken Kipping Ring Muscle-ups
200 Double Unders
50% - 40% - 30% Unbroken Kipping Ring Muscle-ups

Gymnastic Conditioning
4 Rounds:
:30 Seconds Max Strict Ring Dips
:30 Seconds Rest
:30 Seconds Max Strict Handstand Push-ups
:30 Seconds Rest

"12 Days of CrossFit"
For TIme:
1 Squat Snatch (135/95)
2 Hang Power Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24"/20")
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….