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Gymnastics Conditioning

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Gymnastics Conditioning

5 Sets, Not For Time:
50 Double Unders
40% Unbroken Ring Muscle-ups
Building off last week, increasing double-unders while keeping ring work the same.

https://www.youtube.com/watch?v=82jNjDS19lg <<<Double Unders
https://www.youtube.com/watch?v=G8W0BhzrWcs&t=8s <<<Ring Muscle-up

Metcon (3 Rounds for reps)

3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Weight goes down each AMRAP
https://www.youtube.com/watch?v=KwYJTpQ_x5A&t=2s <<<Power Clean
https://www.youtube.com/watch?v=fxfhQMbATCw <<<Rowing

Accessory

3 rounds
1. Reverse lunge + press x 8
2. Bent over KB rows x 10 total ( alternating)
3. BB sumo RDL x 10

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, October 08, 2019

Male Clients

1

davidj
myers

5:30pm CrossFit

1 x 6

2

Stephen
Sutherland

4:30pm CrossFit

1 x 5

3

adam
charlton

3:30pm CrossFit

1 x 4

Rmu

3

Jacob
Raymond

5:30pm CrossFit

1 x 4

4 4 4 4 and 5

3

Justin
Arndt

4:30pm CrossFit

1 x 4

3

Will
Furlow

6:00am CrossFit

1 x 4

4

Bobby
Stanley

4:30pm CrossFit

1 x 3

4

Nate
Smith

12:00pm CrossFit

1 x 3

4

Shawn
Grushecky

6:30pm CrossFit

1 x 3

Rmu

5

Jeff
Martucci

6:00am CrossFit

1 x 2

5

Marc
Williams

12:00pm CrossFit

1 x 2

6

Curtis
Wentz

7:30pm CrossFit

1 x 4

7

Private

4:30pm CrossFit

1 x 3

8

Chuck
Scatterday

8:00am CrossFit

5 x 1

Singles and DU mixed TTB (5) per rep

9

Curtis
Wentz

7:30pm CrossFit

1 x 0

9

Rick
Kyle

6:30pm CrossFit

1 x 0

Female Clients

1

Amelia
Parsons

6:30pm CrossFit

1 x 2

1

Briana
Kocher

5:30pm CrossFit

5 x 2

1

Phylicia
Hixson

6:30pm CrossFit

5 x 2

Strict MU

2

Nicole
Opbroek

12:00pm CrossFit

1 x 250

50x5

3

Ashley
Raymond

5:30pm CrossFit

1 x 50

4

Nicoletta
Ciampa

6:00am CrossFit

1 x 5

Ring row turn overs. 25 attempts DU

5

Cindy
Victor

6:30pm CrossFit

1 x 3

Progressions on rings

6

Brandi
Naylor

3:30pm CrossFit

5 x 1

BMU

7

Leigh
Thomas

4:30pm CrossFit

1 x 0

7

Lexi
Douglas

6:00am CrossFit

1 x 0

🙃