West Little Rock CrossFit – CROSSFIT
Muscle-ups
*Scale =
Accumulate 10 muscle-up progressions
Bench Press
Set 1 – 65% x 6
Set 2 – 70% x 5
Set 3 – 75% x 4
Set 4 – 80% x 3
Set 5 – 85% x 2
Set 6 – 75% x max reps
*Scale =
Start with moderate load and follow the same rep scheme to build up to a heavy set of 2 in the 5th set. Then, for the last set of max reps use the same load used in your third set and record that weight in the comments below your score.
Metcon (AMRAP – Rounds and Reps)
Partner WOD
15 minute amrap-
Rx+:
10 Dubs
5 Wallballs
1 Muscle-ups
20 Dubs
10 Wallballs
2 Muscle-ups
30 Dubs
15 Wallballs
3 Muscle-ups
Etc..
Rx:
5/10/15/20… supine ring rows
20/40/60/80…. single unders
*1 person works while the other person rests. Switch as needed.
