Bulletproof Shoulder
Metcon (No Measure)
* Strict Pull Up: establish your new max unbroken reps in 1 set
* Shoulder Press: establish your new 10 rep max in 3 sets or less, keep your pace the same on the way up and the way down (Video)
* Shoulder Press: establish your new 10 rep max in 3 sets or less, keep your pace the same on the way up and the way down (Video)
(10min)
Gymnastics
Metcon (No Measure)
EMOM 12
Minute 0,4,8 – 6-8Ring Dips
Minute 1,5,9- 6 x 4second negative pull ups
Minute 2,6,10- 6 x 4second negative Push ups (with weight)
Minute 3,7,11- 6 Toes to bar
Minute 0,4,8 – 6-8Ring Dips
Minute 1,5,9- 6 x 4second negative pull ups
Minute 2,6,10- 6 x 4second negative Push ups (with weight)
Minute 3,7,11- 6 Toes to bar
No recording for the score, focus on good qualities of the movements
Metcon
TK (AMRAP – Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
Box Jumps: 36/24
KB Swings: 2/1.5pood
KB Swings: 2/1.5pood
CrossFit Juke Joint 