Friday, August 31, 2018

30
Aug

Friday, August 31, 2018

CROSSFIT

Skill

Muscle Ups Technique

-Strict: False grip skill
-Kipping Skill

Strength

Muscle Up Strength

Pull:
3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor

Push:
3×8 Diamond push-up

“Technique:
3×5 low ring transition while maintaining a false grip and feet under rings ”

WOD

2 Rounds

3 Min AMRAP

Bike or Row (X) Calories
Max Effort – Pull-ups

-1 Min Rest-

3 Min AMRAP

30 DB Snatches
Max Effort – Box Jumps

-1 Min Rest-

Score: max effort reps

L1: 30/24 Cal., Ring Muscle-ups, 75/50, 30″/24″
L2: 30/24 Cal., CTB, 50/35, 24/20″
L3: 20/16 Cal., Pull-ups, 35/20, 24″/20″ (Step-ups)
L4: 16/13 Cal., Ring Rows, 20/15, 20″/16″ (Step-ups)

 

 

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