CROSSFIT VIDATHA

2017 December 5

GYMNASTIC STRENGTH: Dip Progressions 3rds – 5 Negative Dips (10s) – 10 Double Arm Circle Forward – 30sec hang from bar METCON: 20min EMOM – 1st row 20/15 cal – 2nd 16 SA DB Push Press (8/8) – 3rd 50 Double Unders – 4th 16 Double KB Swings (Russian)

2017 December 2

CrossFit LiftOff 2017 STRENGTH 15min to establish max Snatch 15min to establish max Clean & Jerk METCON 12min AMRAP – 25 Pull-Ups – 50 Cal Row (Sub with 45lb SDHP) – 100 Overhead Squats (45lb) – 50 Box Jumps (24″/20″) – 25 Pull-Ups

2017 November 25

METCON: 10min AMRAP – 100m run – 10 DB thruster *while one is running, the other does thrusters 2min rest 10min AMRAP – 5 deadlift – 5 hang power clean – 5 S2O *1 person working at a time (1rd/person) 2min rest 10min AMRAP – 10 burpee pull-ups/person *1 person holds handstand while one does…