Thursday, April 20, 2017

5 sets of:
5 strict pullups (option: weighted)
10 beat swings

then….

5 rounds for time: (time cap: 27 minutes)
Run 400m
10 burpee box jump (24in/20in)
10 sumo deadlift high pull (95lb/65lb)
10 thrusters (95lb/65lb)
-rest 1 minute between rounds

Additional Work (Optional)

5 sets of:
1 power snatch
2 snatch
3 overhead squats

Gymnastics:
deficit kipping HSPU, 3 sets of 7
kipping HSUP, 2 sets of 10
shoot throughs, 4 sets of 8
front tuck lever hold (rings), 5 sets of 10 seconds

Accessory:
1-arm dumbbell shoulder press, 3 sets of 12 each arm
alternating dumbbell front raise, 3 sets of 24 (12 each arm)
dumbbell lateral raise, 4 sets of 12
maltese press, 3 sets of 10

3 sets of:
8 I’s
8 Y’s
8 T’s
8 U’s

Post total time and splits (if desired) to comments

CrossFit Integrity, Charleston, SC