Main – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:
5 Behind The Neck Press
10 Push Press
5 Banded Push Ups
10 Ring/bar rows
:20 Hollow Body Hold

Weightlifting

A1): Push Press (50% x 8; 60% x 8; 70% x 8+; rest 1:30 )

A2): Bent Over Row (50% x 8; 60% x 8; 70% x 8+; rest 1:30 )

Use the same weights/same bar as Push Press

B1): Ring Push Ups (2 x Max reps – 1)

Almost go to failure, leave 1-2 reps in the tank.

B2): High – Hang Muscle Snatch (3 x 8-12; rest 1:30)

Use an empty barbell, and try to use less or even no “pop” from hips.

Metcon

Metcon (Time)

For Time:
9-6-3
HSPU [strict]
MU/C2B

Skill

*Ring Dips – 3 x max reps
*Supine Ring/Bar Row – 5 x max reps
*Handstand Hold – :20/:10 x 8