Gymnastics
Weighted Pull-ups (3-3-3-3-3)
(15min)
Keep adding weight each round. Record the last weight for the score
Keep adding weight each round. Record the last weight for the score
Pull-ups (10×3)
(15min)
For the athletes who don’t have a strict pull-up, do this instead of weighted pull-ups. Try to do 10 sets of triples, for the athletes who can kip, but can’t do strict pull-ups. If you are working on kipping pull-ups, do band-kipping pull-ups or jumping chin over bar pull-ups. For the score, please pul the max number of unbroken RX pull-ups. So the max number you can get is 3.
For the athletes who don’t have a strict pull-up, do this instead of weighted pull-ups. Try to do 10 sets of triples, for the athletes who can kip, but can’t do strict pull-ups. If you are working on kipping pull-ups, do band-kipping pull-ups or jumping chin over bar pull-ups. For the score, please pul the max number of unbroken RX pull-ups. So the max number you can get is 3.
Deficit Handstand Push-ups (3-3-3-3-3)
(15min)
Increase the deficit level each round. Record all deficit levels you made for each round with HSPU style (kip/strict) info in the box. Write “3” for the score.
Increase the deficit level each round. Record all deficit levels you made for each round with HSPU style (kip/strict) info in the box. Write “3” for the score.
Handstand Push-ups (10×3)
(15min)
If you don’t have one strict HSPU, do this instead. Same way as the pull-ups, the score will be the unbroken number of HSPUs, so the max score will be 3. If you don’t have HSPU, do pike push-ups.
If you don’t have one strict HSPU, do this instead. Same way as the pull-ups, the score will be the unbroken number of HSPUs, so the max score will be 3. If you don’t have HSPU, do pike push-ups.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Handstand push-ups
15 Front rack walking lunges 95/65
10 Handstand push-ups
15 Front rack walking lunges 95/65
Main site WOD: https://crossfit.com/workout/2017/04/02#/comments
GYM1010 
Leave a comment