Main – CrossFit
Warm-up
3 Rounds:
3/3/3 Snatch Press
5 Dead Lifts
5 Push Press
5 Goblet Squats
Weightlifting
A): Deadlift (5×5; @ 80%+; E2M)
B): Push Press (5×5; @ 80%+; E2M)
Metcon
CP-Battery
Snatch Grip Deadlift + Dude Pull + Hang Muscle Snatch + Snatch (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.
