09.19.2014

Main – CrossFit

Warm-up

3 Rounds:
3/3/3 Snatch Press
10 Rows
5 Overhead Squats

Weightlifting

A): Overhead Squat (5×5; @ 80%+; E2M)

Start at 80%, then move heavier if you can. Basically, building to a 5RM for the day.

B): Weighted Pull-ups (5×5; @ 80%+; E2M)

Start at 80%, then move heavier if you can. Basically, building to a 5RM for the day.

Metcon

CP-Battery

Bear Complex (EMOM x 20; Start at empty bar, load progressively)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

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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