04/03/2015

Main – CROSSFIT

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

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.

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.

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