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10.03.2014

Main – CrossFit

Warm-up

3 Rounds:

3/3/3 Snatch Press

10 Rows

5 Goblet Squats

Weightlifting

A): Front Squat (5×5; @ 80%+; E2M)

B): Weighted Chin Ups (5×5; @ 80%+; E2M)

Metcon

CP-Battery

Snatch Grip Deadlift + 2 Dude Pull + Hang Power Snatch + OHS (E2M x 20; Start at empty bar, load progressively)

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 or 3-3-3-3-3

[add weight]

*10:00

Butcher LoPush: 20m (# 90/# 70)

Run: 40m

Weightlifting

If interested in the OLY, ask.

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