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Deloading phase

A)

• 4 x 15 Strict Chin-ups
• 4 x 4 Pull overs

B) 4 x 3 @ 75%

• Power Snatch
• Front Squat

C)

• 60 Wallballs @ 9kg
• 8 benchpress @ 75% of 1RM
• 40 KBS @ 24kg
• 8 benchpress @ 75% of 1RM
• 30 Box Jump @ 20"
• 8 benchpress @ 75% of 1RM

*This is the end of the 11 week strenght training cycle 06-04-12 until 08-17-12.

For those following the program, at some point during this week I want you to re-test your:

(Compare with: 05-28-12)

• 1 RM weighted Strict Chin-up ( Under Hand grip)
• 1 RM Weighted Dip ( Rings or Parallel bars)
•  Max Handstand hold ( Chest facing wall )
• Max L-Sit ( Legs straight, 90 degrees)

If anyone would like to share their progress through pictures, video, numbers or have any questions about the programming, please email Sean@crossfitgymnastics.com