Thursday, January 5, 2017

Rest Day

or

STRENGTH

Perform a Giant Set of the following movements for 4 working sets:
Dips
Heavy Russian KB Swings
Unbroken Wall Ball Shots

A) Ring Dips – 4 sets of 12 dips (do not need to be unbroken)

RX:
Ring dips

INTERMEDIATE:
Matador dips

SCALED:
Box dips

B) Heavy Russian Swings – 4 sets of 12 unbroken swings, AHAP!

This is a STRENGTH movement today, so go HEAVY if possible. Strong women should try the 2pd KB, and strong men should try the 80lb.

C) Unbroken sets of Wall Ball Shots, 20/14 to a 10’/9′ target (10, 20, or 30 UB shots)
Choose a rep scheme that is challenging for you – 10, 20, or 30 unbroken reps of wall ball shots.

RX:
Weight and height as written.

INTERMEDIATE:
14/10 to a 10’/9′ target

CONDITIONING

From CrossFit.com – October 5, 2012
https://www.crossfit.com/workout/2012/10/05#/comments

Three rounds for time of:
10 Squat clean, 135/95
20 Box jump, 24″/20″

RX:
As written.

INTERMEDIATE:
125/85 or 115/75

SCALED:
95/65, 75/55, or 65/45
Step-ups allowed

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