Friday

A. Gymnastics- Strict Pull Up or Strict C2B

1 x Max Effort Set. 2 x 60% of ME

B. MetCon

21-15-9
KBS 70/53
Back Squat 155/105
Box Jump 30/24

Wednesday

A. Weightlifting- Behind the Neck Strict Press

Find 5RM, 5 @ 90%

B. MetCon

AMRAP 10
15 Goblet Squats 70/53
12 Sumo DL High Pull 70/53
9 Burpees

Monday

A. Gymnastics- Strict Ring Dips

1 Set of Max Effort Reps, 2 sets of 80% of your max effort
* If max set is 20, 80% would be 16.

B. MetCon

5 Rounds for time:
5 Hang Power Snatch 115/75
5 Pull ups
5 C2B Pull Ups
5 Bar MU

Friday

With a Partner Complete:

1k Row or 1Mile Bike
50 Push Press (95/65)
50 Deadlifts (185/125)
25 Weighted Pull-ups (25/15)
1k Row Or Mile Bike
40 Push Press (95/65)
40 Deadlifts (185/125)
20 Weighted Pull-ups (25/15)
1k Row or 1 Mile Bike
30 Push Press (95/65)
30 Deadlifts (185/125)
15 Weighted Pull-ups (25/15)

*Divide reps as needed

711 Soulard St. St. Louis, MO 63104

 info@crossfitgambit.com

 

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