Chutes and Ladders

GYMNASTICS

5 Rounds for Quality

60% + 2 of best UB set of C2B Pull-ups
Rest as needed between
*if reps would exceed 100 based on percentages, go to 30% with weighted vest

5 Rounds for Quality

60% + 2 of best UB set of Kipping Ring Dips
Rest as needed between
*do not exceed 75 reps

UPPER STRENGTH

E2M10M
5 Strict C2B Pull-ups
5 Strict Ring Dips
*scale as needed or add weight if easy
*last set of each is max unbroken

E2M10M
5 Bench Press (work to 85%)
5 Bent Over Rows (work to 85%)
*ME UB on last set for each @ or around 85%
*heavier than last week

RUN CONDITIONING

E5M20M
Run 800m
*goal is to stay -/+ 3s each interval

FULLY EQUIPPED

E2M10M
3 Strict Press (work off 1RM @ following percentages)
40/50/60/70/80* (*80% = max effort unbroken set)

15min AMRAP
3, 6, 9, 12, 15 . . .
Clean & Jerk 135/95
T2B
**30 Double Unders after each round

Coaches Notes

KINDA EQUIPPED

E2M10M
3 Strict Press (work off 1RM @ following percentages)
40/50/60/70/80* (*80% = max effort unbroken set)

15min AMRAP
3, 6, 9, 12, 15 . . .
Alt DB Hang Clean & Jerk 50/35
T2B or V-Ups
**30 Double Unders after each round

BODYWEIGHT / HOUSEHOLD GEAR

10min EMOM
30s HSPU or HS Hold

15min AMRAP
3, 6, 9, 12, 15 . . .
OO Ground to Overhead
V-Ups
**12 OO Jump Overs after each round

– Eric Barber

Learn the Fundamentals!!

Posted 12 months AGO

Eric Barber

Founder & Coach

Try CrossFit

NEW & UPCOMING

Posted 2 months AGO

Eric Barber

Founder & Coach