March 2017

Gymnastics Conditioning, Repeated Sprint Intervals

“Glassman Inspired”
AMRAP 16, in teams of 2:
 3 pull-ups
 6 pistols
 9 burpees
 Rest 30 seconds

Monostructural/Weightlifting Conditioning, Short-Mid Duration

“Money ‘25”
 AMRAP 7:
 15 calorie row or bike
 10 power snatches

3 minutes to rest & record…

Odd Object/Gymnastics Conditioning, Mid-Duration

“CrossFit Open 17.2”
 

Monostructural/Gymnastics Conditioning, Sprint Intervals

In teams of 2, AMRAP 20:
 200 meter run
 20 hand-releases in handstand
 60 seconds of rest
 

Weightlifting Strength Development Progressive Series- Week 3 of 4

Conventional or Sumo Deadlifts
Load:
 Set 1: 5 x 71%
 Set 2: 3 x 81%
 Set 3: Max reps x 90%

Weightlifting/Gymnastics, Long

“The 300 Workout”

Weightlifting/Odd Object Conditioning, Mid-Long Duration

“Hey Feleshia”
2 rounds for time:
 27 overhead squats
 27 wall-balls