Skill Work
8:00 for quality of:
1:30 top of ring support (acc)
:60 bottom of ring support
max sets of unbroken strict ring dips @30% of max set
For example. My max set of strict ring dips is 10. It takes me 5:00 to do the support work. In the remaining 3:00 I would do as many unbroken sets of 3 ring dips (30%) as I can.
Lift
8:00 EMOM
2 back squats+2 shoulder to oh up to 70%, 1st squat paused. Stop the s2o after you get above wow
then
Every 3:00 for 3 rounds
7 back squats between 75-80%
CrossFit Workout
For time
40/28 cal bike
20 shoulder to overhead 155/105
If you finish the bike in less than :75, you get to do 12 shoulder to overhead instead of 20.
2:30 cap for the bike
Rx+ 185/125
Cooldown
5:00 of nasal breathing with your feet on the wall
Coach’s Note
This should be an absolute sprint. The bike calories should be about 10/7 calories more than you can really sprint–but not so many that you have to really pace it out. Think something akin to an all out 400m run or 500m row. The shoulder to overhead should be heavy enough that 20 unbroken is really hard.
Extra Work
6×2 Power snatch between 78-88%
Immidiately into 45:00 of rowing at 70%. Every 5:00, sprint 8 burpees