Wednesday July 17 & Barbell Club

Warm Up

Group Dynamic

Skill

Power Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon (10 MIN TIME CAP)

10 ---> 2 (by 2)

Shoulder to Overhead (155/105)
(185/125) RX+

5 ---> 1

Muscle-ups

Barbell Club

Skills

Clean & Jerk

Clean Pull + Power Clean

Front Squat

Metcon

AMRAP 5

2 Deadlift (315)

3 Muscle-ups

Saturday 5/25

A CrossFit Journal Review of the Muscle-Up

Warm Up

Dynamic Warm-up

Skill

1 mile Run Time Trial

Metcon

5-4-3-2-1

Muscle-ups

Barbell Complex (115/65)

(Power Clean, Front Squat, Push Press, Back Squat, Push Press = 1)

Cash-out (not for time)

50 Turkish Get-ups (Start light and work heavy)

Tuesday 5/6

Warm Up

Coaches Choice

5 rnds:

:30 secs on/:30 secs off Handstand Holds

Skill

Every 30 seconds for 5 minutes perform 1 Overhead Squat @ 50% max & 2 Pistols

Use a box or stacked plates to learn form and depth

Metcon

5 rnds:

5 Muscle-ups or 5 Supine Ring Rows

10 Turkish Get-ups (go as heavy as possible)

250 m Row or 200 m Run

Wednesday 3/27

Warm Up

Coaches Choice

Skill

Muscle-up Progression

Metcon

15 Muscle-ups

150 Double Unders

400 m Run

10 Muscle-ups

100 Double Unders

200 m Run

5 Muscle-ups

50 Double Unders

100 m Run

Muscle-up Sub = 3 Pull-ups & 3 Dips