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CrossFit 9.4.15

3
Sep

CrossFit 9.4.15

CFPC – CrossFit

Gymnastics

(No Measure)

15 min to complete work at your skill level:

LAST DAY! We will re-test Monday!

Level 1- “Unable to perform 1 unassisted Pull-up”

A) 4 min EMOM: 4-6 Banded, strict Pull-ups. Reduce assistance if 6 reps completed.

B) 3 sets of max time active hang from bar with 1:00 min rest. Aim to beat last weeks times.

Level 2- “1 Strict Pull-up on command”

A) 6×3 Pull-up negatives w/ 5 sec descent each rep. 1 set every :90 sec.

B) 3×10-12 Barbell Curls

Level 3- “5 strict Pull-ups on command”

A) 4×3 weighted, strict Pull-ups

Rest 2:00 between sets

B) Spend remaining time practicing Butterfly kipping

Level 4- “8 Strict Pull-ups/15-20 Kipping”

A) 4×3 weighted, strict C2B pull-ups

Rest 2:00 between sets

B) Spend remaining time practicing Butterfly kipping

Warm-up

Warm-up (No Measure)

2 Rounds:

3 Knees to ->elbow<-
5 Burpees

7 Kettlebell swings (Metcon weight)

15 Double unders

** must begin workout with 35+ min remaining in class

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
35 min CAP

Women’s RX=

20″ box

26# KB

35# barbell

14# wallballs