CrossFit Epping

Metcon:

For Time: 20 Min Cap
*Working only on every even minute*
*0…2…4…6…8…etc*
(1,3,5,7 etc would be rest)
(1:00 work, 1:00 rest)
(if you don’t get it now you’re a lost cause)

Fitness:
100 Back Squats 65/45lb
75/55 cal bike* or row
50 Jumping C2B Pull-Ups

Fitness 2:
20 pull up

Performance:
100 Back Squats 75/55lb
65/45 cal bike* or row
40 Pull-Ups

Performance 2:
30 C2B

Sport:
100 Back Squats 95/65lb
75/55 cal bike* or row
50 C2B Pull-Ups

Strength:

Back Squat
Build to a Heavy 1

After Party:

Skill/ Strength:

Snatch Complex:
Every 2 Minutes For 10 rounds (20 mins)

Fitness:
1 Snatch Grip Deadlift w/ pause at mid thigh
1 Power Snatch

Performance & Sport:
1 Snatch Grip Deadlift w/ pause at mid thigh
1 Snatch Pull
1 Squat Snatch

Snatcgh pull- https://www.youtube.com/watch?v=ozFjbwIOjU4

Core Strength:

For Completion:

Use the Boxes (easiest), Parallettes, or rings for the L-sit hold.

Fitness:
1:30 Plank hold or v sit (Accumulate)
40 Strict Sit up
1:00 Plank hold or v sit (Accumulate)
30 Strict sit up
:30sec Plank hold or v sit (Accumulate)
20 Strict Sit-Ups

Performance:
For Completion:
1:00 L-Sit Hold (Accumulate)
40 v-up
:45 L-Sit Hold (Accumulate)
30 v-up
:30sec. L-Sit Hold (Accumulate)
20 v-up

Sport:
1:30 L-Sit Hold (Accumulate)
40 GHD Sit-Ups
1:00 L-Sit Hold (Accumulate)
30 GHD Sit-Ups
:30sec. L-Sit Hold (Accumulate)
20 GHD Sit-Ups

L sit Progression- https://www.youtube.com/watch?v=MmZUfmVpuno