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CrossFit Lincoln Blog

Strength.
A. EMOM 5 sets
6 Touch and Go Deadlift @ 70%

B. 2 rounds for reps:
AMRAP 2:
10 Pushups
10 Bent-over Row, 135/95 – 115/85 – 95/65
Rest 1 min
AMRAP 2:
5 Ring Dips – Supported Ring Dips with feet – Jumping Ring Dips w/2 second pause in support at top
5 Strict Pullups – Seated Strict Pullups on a box – Seated Pullups
Rest 1 min

Weakness Work.
Option #1 (Gymnastics)
3 rounds for time of:
15-20 UB TTB – K2E – Knee Raises

Option #2 (Conditioning)
Row 1000m x 2 intervals
rest 3 minutes
Row 500m x 4 intervals
rest 2 minutes
Row 250m x 6 intervals
rest 1 minute

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Competitors Training 8.25.16

Strength.
A. EMOM 5 sets
6 Touch and Go Deadlift @ 70%

B. 2 rounds for reps:
AMRAP 2:
10 Pushups
10 Bent-over Row, 135/95
Rest 1 min
AMRAP 2:
5 Ring Dips
5 Strict Pullups
Rest 1 min

Conditioning.
Row 1000m x 2 intervals
rest 3 minutes
Row 500m x 4 intervals
rest 2 minutes
Row 250m x 6 intervals
rest 1 minute

Gymnastics.
3 rounds for time of:
20 UB TTB

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