04.04.2014

Main – CrossFit

Warm-up

Clean & Jerk Warm Up A (No Measure)

8 Shave & Receive
8 High Hang Power Clean
8 Hang Power Clean
8 Clean First Pulls
8 Power Clean + Front Squat
8 Split Jerk

Weightlifting

A): 3 Position Clean + Jerk (10:00 to build for QUALITY of reps, not load.)

High Hang, Hang, Floor + Jerk

B1): Deadlift (3×10 TnG; Rest :90)

B2): Dips (3×5; Rest :90)

C): Push Press (3×8; Rest :90)

Metcon

Metcon (Weight)

OTM x 20
odd – 5 Thrusters @ 95/65#
even – 2-5 Kipping Pull ups

Skill

If you are working on strict MU:
* 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 have 2 strict MU:
* Hollow/ Arch Swings 5-5-5-5-5
* V-Sit Hip Extensions 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5

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