CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit

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Squat Clean (5 x 3 )

Metcon (No Measure)

Week 1:

Ring Support Holds:

2 rounds of the following

1. 30 seconds at top of ring dip

2. 30 seconds at bottom of ring dip

1 minute rest.

Russian Dips:

3 sets of Russian Dips on a box (beginner just dips, advanced, full transition from forearms to dip on box)

Metcon (Time)

Power Clean #165/#115

Ring Dips

21-15-9

Rx+ Ring Muscle Ups 9-6-3