Ballston CrossFit » Wednesday, November 11, 2020

Wednesday, November 11, 2020


*No skill and mobilty class this Saturday due to the Route 7 competition. We will resume this class the following saturday!!

Strength:

Gymnastic Strength:

Rx+: Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + Strict Ring Muscle Up

Rx: Strict Ring Muscle Up + Strict Ring Dip + Strict Chest to Ring Pull Up

Fx: 5 – 10 Strict Pull Ups (Some C2B if possible) + 5 – 10 Strict Ring Dips (Assisted if needed)

Scaled: 5 – 10 False Grip Ring Rows + 5 – 10 Hand Release Push Ups

Conditioning:

5 Rounds
400m Run OR 500m row 
5 Power Cleans (185/125) (Fx: 135/95) (Rx+: 225/155)
Rest 1:00


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