04/03/2015

Main – CROSSFIT

(No Measure)

10 minute skill workshop:

Jumping bar muscle ups

https://www.youtube.com/watch?v=-m2Joe4BjcA

Fitness:

Attempt 3 jumping bar muscle-ups

Performance:

3×5 jumping bar muscle-ups

Metcon (AMRAP – Reps)

Fitness:

7×1 Front squat

*Record heaviest set

Performance:

E3MOM x 12 minutes:

Front Squat-

75% x 5, 85% x 3, 95% x 1+

Then..

1 set max reps @ 75%

*Record the total reps that you got for set of max reps @ 95% of your training max.

Metcon (No Measure)

5 Rounds (Not for time):

Fitness:

3 Jumping bar MUs or C2B from box

9 unbroken front squats + S2OH

12 Strict hanging knee raises

Performance:

3 Bar muscle-ups

9 Unbroken thrusters

12 strict toes to bar

*Increase load for thrusters each round if possible.

POPULAR POSTS

Some Bullshit.

After twelve years of owning a business, I have a confession to make. This sign hung to the right of my front door for years.

Get Pissed.

You need to get frustrated.  You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something

There are no Silver Bullets.

There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!