I Dip, You Dip, We Dip

I Dip, You Dip, We Dip

PSKC CrossFit – CrossFit

SKILL

1a: Ring Dips (5 x 6)

Add weight if desired, or band through the rings if needed. Alternate between 1a and 1b for 5 total rounds.

1b: DL + HPC + Jerk Complex (5 x 1)

5 Deadlift + 3 Hang Clean + 1 Jerk
5 rounds of 1 set of the following barbell complex (increase in weight each set):

– 5 Deadlift + 3 Hang Cleans + 1 Jerk

Metcon

2: Metcon (Weight)

Tabata sets (20w/10r x 8) of the following 2:00 rest between movements

– Hang Cleans (Rx – 95/65, Mod 1 – 65/55, Mod 2 – 55/45)

– Double Unders (Jump Rope)

– Slamball

– Battling Rope

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