CrossFit Barkada – CrossFit Gymnastics Gymnastics skill work 6 strict Pull up @40X1 + 8 Butterfly + 10 T2b (scale: Butterfly progression/ T2B progression) X 2 Rest 60 sec btw sets -Followed by- 8 min muscle up practice bar or ring or 8min in hspu/t2b/butterfly practice Metcon Metcon (No Measure) 12 min EMOM -MIN1- 6 power snatchs […]
CrossFit Barkada – Olympic Weighlifting Olympic Weightlifting Squat Snatch (find a new 1RM) Back Squat (find a new 1RM)
CrossFit Barkada – CrossFit Metcon Metcon (No Measure) A. 30 min EMOM MIN1- 15 kb swings unbroken 53/35 MIN2- 15 burpees MIN3- rest Metcon Metcon (No Measure) Make up any missed lifting or metcons.
CrossFit Barkada – CrossFit Olympic Weightlifting 3 position power snatch (4×2: build per set ) 2 second pause below knee 2 second pause above knee 2 second pause high hang right into explosive power snatch Metcon Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy […]
CrossFit Barkada – CrossFit Gymnastics skill work 15 min gymnastics skill of choice (Rope climb/ j hook, butterfly pull ups, kipping pull ups, muscle ups ring or bar, HSPU strict or kipping, double under, HS hold, HS walk) Metcon Metcon (AMRAP – Reps) 20 min EMOM MIN1- 30 sec max cal row MIN2- 45 sec max […]