Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!
CFPC – CrossFit
10 PVC Overhead squats
10 close grip Kipp swings
12 Heavy Russian swings
Circle up- PVC Positioning and Walk through of Cleans w/ a pause
2 Pause Power Cleans every :90 sec for 12 min.
Begin with clean liftoff, pause below the knee for 2 sec, pause above the knee for 2 sec and finish the clean. Drop and repeat for 2nd rep.
Deadlifts, 225# / 155#
8 min CAP
Use no more than 60% max Deadlift.
HSPU should be scaled with 1 abmat, 1 abmat on top of a 25# plate, as box edge HSPU or strict shoulder press. Record scaling used in comments.