July 17, 2017

Fitness By The Sea – CrossFit

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Gymnastics

Handstand Push-ups

Take 15 Minutes to Complete 5 Sets of Max Reps of:

Choose One:

A. Deficit Handstand Push Up (4/2)

B. Strict Handstand Push Up

C. Strict 1 Mat Handstand Push Up

**Record Best Effort With Notes**

————————————–

-or-

————————————-

Take 15 Minutes to Complete:

Choose One:

A. 5 Sets of 5 Reps – Negatives (Rx Standard)

B. 5 Sets of Max Handstand Hold

C. 5 Sets of 5 Kick Up Attempts + ME OH Dumbbell Hold

**Record Notes**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Alternating Single Dumbbell Clean(50/35)

10/7 Ring Dips (Kipping is OK)

*Every 4 Minutes: 15 Burpee*

—————————————

Ring Dip Scale:

A. Reduce Reps

B. Jumping Ring Dips

C. Paralette Dips

Rx+

20 Alternating KB Clean (53/35) – Must Touch Ground

15/10 Ring Dip from Top of Muscle Up Rings

Accessory Work

Behind The Neck Jerk (7 x 1 @ AHAP)

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