Hang Squat Snatch 4 x 3 @ 75%

B) Gymnastics Strength

• Hollow Body Holds 4 x :045's
• Arch Holds 4 x 0:45's
• Strict Pull-ups 3 x 12 ( Chest to bar)

C) Metabolic Conditioning

6 Min Amrap

• 5 Burpees
• 5 Clean & Jerk @ 165lbs/105lbs

Rest 5 Mins

5 Mins Amrap

• 10 Dead lifts @ 185lbs/135lbs
• 10 Box Jumps @ 24"/20" ( Step down)

• Push Press 5 x 3 @ 80%
• Back Squat 3 x 6 @ 80% ( High bar )

B) Gymnastics Strength

• Strict Muscle-up 4 x 4 ( Add weight if possible )
• Handstand Holds ( Chest facing wall) 5 x 0:45's

C) Metabolic Conditioning

• 40 Wall Balls (20lbs/14lb)
• 30 Double unders
• 20 Toes to bar
• 30 Wall Balls
• 30 Double unders
• 15 Toes to bar
• 20 Wall balls
• 30 Double unders
• 10 Toes to bar

Hang Squat Clean

• 3 x 3 @ 75%
• 2 x 2 @ 80%

B) Gymnastics Strength

• Front lever holds in Tuck Positiong 5 x :10's
• Planche Leans/ Tuck Planche 5 x :10's

C) Metabolic Conditioning

3 Rounds for time

• 20 DB Snatch 65lbs/45lbs
• 20 toes to bar
• 50 Double unders

A) Gymnastics Strength

• 20 Mins of Handstand Walking Practice
• 3 x 12 Strict Weighted Dips( Rings or P-bars)
• 15 Tuck Crunch + 20 Hollow Rocks x 4

B) Metabolic Conditioning

"Jackie" For Time

• 1000M Row
• 50 Thrusters (45lbs Bar: Both Men and Women)
• 30 Pull-ups

Gymnastics Cert in Belgium!

A) Olympic Lifting

EMOM 8 Mins

• 3 Deadlifts @ 80% of 1RM

B) Gymnastics

• 3 x 7 Pull-overs
• Iron Cross 6 x 0:10's ( 1st, 2nd or 3rd Postion) View Movements page
• L-sit hang in False Grip 8 x 0:15's

C) Metabolic Conditioning

3 Rounds

• 5 Burpee Bar Muscle-ups ( Sub Jumping bar MU)
• 8 hang power Clean @ 205/135lbs
• 25 Double unders

Rest 5 Mins

3 rounds

• 20 Wall Balls
• 20 Pistols ( Alternating)
• 20 DB Snatch ( Alternating ) 65lbs/45lbs

A great Article written by Jeff Kuhland Who attended our gymnastics cert in Durham, NC this past weekend

http://breakingmuscle.com/crossfit/crossfit-gymnastics-bodyweight-mechanics-are-basics-for-a-reason

Cert this past weekend @ Crossfit Durham, NC

A) Olympic Lifting

Power Snatch

• 3 x 3 @ 75% (1RM Squat Snatch)

Back Squat ( High bar)

• 1x 8 @ 65%, 1 x 6@ 75%, 1 x 6 @ 80%, 1 x 4 @ 85%

B) Gymnastics Strength

6 Rounds ( rest 60's Between rounds )

• Ring Support Holds 0:15's ( Rings turned out)
• 8 Bench Press @ 75%

C) Metabolic Conditoning

4 Rounds

• 10 CTB pull-ups ( gymnastic Kip)
• 30 Double unders
• 5 Power Cleans @ 185lb/125lbs
• 15 Wall Balls 20lbs/14lbs

EMOM 8 Minutes

3 Clean & Jerks @ 80% of 1RM

B) Gymnastics Strength

• Handstand Hold ( Chest facing wall) 4 x 1:00
• 3 x 8 Strict chin-ups + 10 Gymnastics Kipping Pull-up ( Grip position must change)

C) Metabolic Conditioning

14-9-5

• Deadlifts @ 275lbs/165lbs
• Push-ups
• Double-unders x 5

• Deadlift 3 x 5 @ 80% ( Clean Grip)

B) Gymnastics Strength

• Ring Support Holds 8 x 0:15
• Handstand Holds 5 x 1:00

C)Metabolic Conditioning

5 Rounds

• 10 Box Jumps 30"/24"
• 20 Pistols ( alternating)

Then,

3 Rounds

• 8 Shoulder to over head @ 185lbs/125lbs ( From Rack)
• 15 Toes to bar

Snatch Complex

1 Squat Snatch + 2 Over head squats = 1 rep

• 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @90%

 B) Gymnastics

EMOM 12 Minutes ( Alternating)

Every Even minute Starting @ 0:00

• 5 Strict HSPU (4" deficit for Advanced)

Every Odd Minute Starting @ 1:00

• 7 Strict Chin-ups

C) Metabolic Conditioning

• Row 200M
• 12 Squat Cleans @ 135lbs/95lbs
• Row 300M
• 8 Squat Cleans @ 155lbs/105lbs
• Row 400M
• 4 Squat cleans @ 175lbs/115lbs
• Row 300M
• 4 Squat cleans @ 195lbs/125lbs
• Row 200M
• 2 Squat Cleans @ 205lbs/135lbs