Weighted Tabata

Weighted Tabata

PSKC CrossFit – CrossFit

Gymnastics

Hollow/Arch Kipping Work (12 Min of Skill Work)

12 min skill work – Focus on kipping technique

Advanced – Muscle up progression/strict mu https://www.youtube.com/watch?v=IbEUM6KQNzg

Intermediate – Butterfly Pull-Ups

(Start Video Aprox 2:00) https://www.youtube.com/watch?v=qZ6NX4yQLCo

Beginner- Kipping motion on bar https://www.youtube.com/watch?v=RF1-bOHP6Dc

Metcon

Metcon (Time)

Weighted Tabata

(:20w/10r x 8)

1-Power Clean (95/65)

2- Box Jumps (24/20)

3- Ovhd Squats (95/65)

4- HSPU

5- T2B

Directly after – 800m run

***Wodify Score is 800m for time***
Mod 1

1-Power Clean (75/55)

2- Low Box Jumps

3- Ovhd Squats (75/55)

4- Push Up

5- K2E

Directly after – 800m run

Mod 2

1-Power Clean (45/35))

2- Box Step Ups (24/20)

3- Ovhd Squats (30/20)

4- Elevated Push Up

5- T2R

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