Friday 06/15/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

Gymnastics/ DU skill work:

5 rounds:

.30 sec ring support hold

.30 sec rest

.30 DU skill work

.30 sec rest

WOD

Metcon (Time)

“Fire starter”

For time:

3 rounds

75 Double unders

15/12 cal row

12 DB or KB deadlift 70/50

9 Hang power snatches 115/75

Performance/Sport Program (PSP)

Strict press:


3 x 5 @ 75% of 1RM


3 min rest





Gymnastics conditioning


30/25 cal bike


10 RMU


25/20 cal bike

8 RMU


20/15 cal bike


6 RMU


15/10 cal bike


4 RMU



Front squat:


10 mins to build to heavy set of 3



Conditioning:


3 rounds


75 DU


15 C2B pull ups


12 DB / KB DL 70/50


9 Hang power snatches 135/95

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Friday 06/15/2018

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