Grunt work week 6

CrossFit Fireground – CrossFit

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Gymnastics

Metcon (2 Rounds for reps)

Gymnastic Skill

Ascending Ladder for 5 Min

2 HR Push-Up

2 Cal Row/Bike/Erg

4 HR Push Ups

4 Cal Row/Bike/Erg

Rest 2 Min

Ascending Ladder for 5 Min

2 Push Ups

2 Cal Row/Bike

4 Push Ups

4 Cal Row/Bike

RX+

Ascending Ladder for 5 Min

2 Strict Handstand Push Up

2 Cal Row/Bike

4 Strict Handstand Push Up

4 Cal Row/Bike

Rest 2 Min

Ascending Ladder for 5 Min

2 Kipping deficit Handstand Push Up 4″/3″

2 Cal Row/Bike

4 Kipping Deficit Handstand Push Up 4″/3″

4 Cal Row/Bike

Metcon

Six Flags (Weight)

Every 3:00 for 6 Rounds

200m Run

30 II Unders

3 P Cleans

RX+ Every 3 Min x 6 Rounds

21/18 Cal Row 15/12 Cal Bike

30 II Undeers

3 P Snatches

Build in P Clean or P Snatch weight
Stimulus

*Your score will be the heaviest set of 3 P Clean or Snatch.

*3 P Clean or Snatch can be TnGo or 3 Singles

* A good starting point would be 55-60% of 1 Rep max

Extra Work

1-Mile Run (Time)

Max Effort 1-Mile Run

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