“BODYWEIGHT DAY”

PART I – Gymnastics Progressions:
Pull-up & Push-up

PART II –  For 15 Minutes Perform:
Strict Pull-ups – Push-ups – Air Squats
5 – 10 – 15 reps

If you can finish 8 rounds by 5:00, switch to
10 – 20 – 30 reps

If you can finish 4 rounds by 10:00, switch to:
20 – 40 – 60 reps

*Courtesy of Crossfit.com

PART III – Dragon Flag Practice

or

OLYMPIC WORKOUT

PART I –  Every Two Minutes for Eight Minutes:
3 Behind the Neck Push Jerks + 2 Overhead Squats @ 3321

PART II –  Every Two Minutes for Eight Minutes:
2 Sets
1 Snatch Balance + 1 High Hang Snatch 

PART III –  Every Two Minutes for Eight Minutes:
1 Snatch Balance + 1 Hang Snatch + 1 Overhead Squat + 1 Halting Snatch at Knees

PART IV –  Every Two Minutes for Eight Minutes:
1 Halting Snatch + 1 Overhead Squat