We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

07.25.2014

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

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!