05.09.2014

Main – CrossFit

Warm-up

(No Measure)

Hip Activation

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): Power Clean + Front Squat + Clean + Jerk (12:00 – :02 Pause in the bottom)

B): Deadlift (E2M 4×5; @33X1; @70% or Higher)

Base off of 90% of max.

C1): Ring Dips (4×5; @31X1; AHAP; rest :90)

C2): Push Press (4×5; @31X3; AHAP; rest :90)

Metcon

Metcon (Weight)

EMOM x 10
5 Thrusters
Start @ no heavier than 95/65# ADD 5-10# per set until you no longer can

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
*Strict MU 1-1-1-1-1 or 2-2-2-2-2

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