Main – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
5 Behind The Neck Press
10 Push Press
5 Banded Push Ups
10 Banded Pull Aparts
10 Ring/bar rows
:20 Hollow Body Hold
Weightlifting
A1): Push Press (55% x 6; 65% x 6; 75% x 6+; rest 1:30 )
A2): Bent Over Row (55% x 6; 65% x 6; 75% x 6+; rest 1:30 )
Use the same weights/same bar as Push Press
B1): KB/DB Overhead Press (3 x 8-12; rest 1:30)
B2): High – Hang Muscle Snatch (3 x 8-12; rest 1:30)
Use an empty barbell or add UP TO 10# TOTAL, and try to use less or even no “pop” from hips.
Metcon
Metcon (Time)
5-3-1
T2B [strict]
C2B [strict]
Skill
* False Grip Ring Pull Ups 5-5-5-5-5
* Deep Ring Dips 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5
*Strict MU 1-1-1-1-1 or 2-2-2-2-2 [add weight]
