Better Sam

Gymnasticals Deload

5×3 Dip, Pull-Up

Level 2
Strength
Push Press (4×10)

45, 65, 85, 95, 100.

Metcon
AMRAP in 25 Minutes:
20 Box Jumps, 24/20″
20 Toes-To-Bar
20 Double-Unders

6+2.

Level 2
Gymnastics

LEVEL 2
5×5 Banded Muscle-Up Transitions

Green band, pretty ugly!

Metcon
5 Rounds For Time:
5 Power Cleans, 135/95
10 Front Squats, 135/95
20 Double-Unders
1:00 Rest

8:18.

Gymnasticals

AMRAP in 30 Minutes:
2 Chin-Ups
2 Dips

19.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
Hip mobility in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
Hip mobility in 90 second rest

Level 2
Gymnastics

AMRAP in 20 Minutes:
10 Second Tuck Planche
10 Second Front Lever

Tuck everything. All the bands.

Metcon
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6″ target

81. Unbroken so the pacing was pretty good (?)

Gymnasticals

AMRAP in 30 Minutes:
2 Chin-Ups
2 Dips

17.

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
Squat mobility in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
Squat mobility in 90 second rest

3×8 seated external rotation, 10#, 4s eccentric/2s bottom hold

Level 2
Ladies Night
Short Rowing “Cindy”
AMRAP in 15 Minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 Calorie Row

5+35

Level 2
Gymnastics

LEVEL 2
AMRAP in 20 Minutes:
2 Chin-Ups
2 Dips

11 + 1 chin-up

Metcon
5 Rounds For Time:
40 Double-Unders
20 Russian Kettlebell Swings, 32/24kg
10 Pull-Ups
1:00 Rest

Gymnasticals

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
5 GHR in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
5 Bulgarian split squats, each leg, 2×25# in 90 second rest

3×8 seated external rotation, 10#, 4s eccentric/2s bottom hold
1:00 plank between sets

Level 2
Social Sunday
CrossFit Games Regionals Team 14.7
Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders
(each)
50 deadlifts, partner holds barbell at the waist
(275 / 185 lb.)
50 toes-to-bars, partner hangs

10:55 with Anne and Stephen.

Level 2
Strength
Hang Clean + Front Squat + Push Jerk (15 minutes to work up to heavy complex.)

33, 63, 83, 103, 113, 123, 133.

Metcon
3 Rounds —
AMRAP in 3 Minutes:
5 Hang Power Clean, 115/75
4 Lateral Burpee Over Bar
5 HSPU
1:00 Rest

86 TOTAL REPS
HSPU to 1 abmat

Level 2
Ladies Night
Rowing “Nicole”
AMRAP in 20 Minutes:
500m Row
Max Reps Pull-Ups

18, 13, 10, 11, 9, 9.
61 total.

Gymnasticals

AMRAP in 30 minutes:
2 chin-up
2 p-bar dip

16.

Level 2
Metcon
AMRAP in 15 Minutes:
20 Box Jumps, 24/20
40 Kettlebell Swings, 32/24kg
60 Double-Unders

472 (3 rounds + 52 double-unders)

Gymnasticals

5 rounds:
2 false grip ring rows, 3s eccentric, top of ring at hip; feet one foot in front of rings
5 scaled pistols each leg in 90 second rest
2 ring push-ups, 3s eccentric, top of ring at mid-shin
5 scaled pistols each leg in 90 second rest