Monday 1/16/2016

A.  Strength

Deadlift 

1x7@60% 

3x7@50% 

Bench Press 

1x7@60% 

3x7@50% 

B.  Metcon

2 rounds

20 Box Jump Overs 24/20

20 Box Dips

20 C2B  

*round 2 Pull-ups  

C.  Olympic Lifting

Posted on www.hypeweightlifting.com 

D.  Open Prep

3x30 Bar Facing Burpees

1 min REST between rounds. Focus on efficiency in the movement while maintaining speed.  

E.  Gymnastics  

Posted on www.hypegymnastics.com 

F.  Rowing

50-40-30-20-10  Cals

*Equal work to rest.  

G.  Accessory Work

 *Accessory work from now until the CrossFit Open is OPTIONAL!  Should only be tackled if all other sections have been  completed.

4x10 DB Bench Press

4x10 Barbell Row

4x10 Good Mornings

4xME Dead Hang