Main – CrossFit
Warm-up
3 Rounds:
6 Muscle Snatch
6 Power Snatch
6 Over Head Squat
10 Ring Rows
Weightlifting
A): Overhead Squat (5×5; E2M; @ 80%)
B1): Weighted Pull-ups (5×5; add weight; Rest 1:30 )
B2): Power Snatch (5×3; @ 80%; Rest 1:00 )
Metcon
CP-Battery
Metcon (AMRAP – Rounds)
AMRAP in 10:00
6 DL
4 HPC
2 PJ
@ 135/95#
* If you let go of bar during a round, start over.
Skill
If working on developing MU’s:
* 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
If you can do MU and are working to make them better:
*Strict MU; 1-1-1-1-1 or 2-2-2-2-2
[add weight]
*Kipping MU; 3x big sets