Pistol Squats/Ring Dips

Posted: 23rd January 2014 by jruffing27 in Uncategorized
Comments Off on Pistol Squats/Ring Dips

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 overhead squat w PVC/bar
10 dips

Weightlifting

Snatch Balance (20 minutes to find a 1RM)

First 10 minutes ramp weight up on snatch balance with NO DIP. Last 10 minutes continue up in weight to 1RM snatch balance.

Warm-up

Warm-up (No Measure)

4 minutes to work on pistol squats

Metcon

Metcon (Time)

20,18,16,14,12,10,8,6,4,2

Alternating Pistol Squats
Ring Dips

10 minute cap

Rx+ w/ 20 lb vest
Put TOTAL REPS in comments if you do not finish.

Buy-Out

Warm-up (No Measure)

Roll out and stretch.

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