Deadlift
3-3-3-3-3
*Tempo: 3 sec to above the knees – explode to lockout – 3 sec to lower – 2 sec to reset
3 rounds for time of:
75 double unders (x 4 singles)
20 ring dips
10 deadlifts (120/80kg)
Tag Archives | ring dip
FRIDAY 18-05-12
MONDAY 30-04-12
There is only one class today at 08h00. Be sure to wear long socks!
In 3 teams, complete the following for time:
15 rope climbs
60 ring dips
120 KB swings
10 rope climbs
60 ring dips
80 KB swings
5 rope climbs
60 ring dips
40 KB swings
*Each member must complete at least 1 rope climb on each round, 10 ring dips on each round, and 10 KB swings on each round.
TUESDAY 27-03-12
Power jerk
Build up to a 3RM
Complete 7 rounds of:
7 wall balls
7 ring dips
TUESDAY 06-03-12
WEAR LONG SOCKS FOR WEDNESDAY’S WORKOUT
Power snatch
3-3-3-3-3 (progressive)
Complete as many rounds and reps as you can in 6 minutes of:
3 power snatch (70% of your heaviest 3 rep)
6 ring dips
THURSDAY 09-02-12
HAPPY BIRTHDAY MOHAMMED!!!
Deadlift
10 x 3
Ring work
10 skin the cats
Accumulate 2 minutes in L-sit
Practice dips and muscle ups for 10 minutes
Inov-8 Footwear
Have you got yours yet? CFJ members get hooked up 
