Friday

CLASS PROGRAM

 - bar muscle up technique -

- work up to 60-70% of best clean

- set up for workout

2017 CrossFit GAMES MUSCLE-UP CLEAN LADDER

13 min cap. 

Rx:

8 rounds for time of:

4 bar muscle-ups
2 cleans, ascending weight

M 185-205-225-245-265-285-305-325
F 125-140-155-170-185-200-215-230-

INT: 

8 rounds

2 bar muscle ups

2 cleans, ascending in weight every 2 rounds

M 155-155-175-175-205-205-225-225

F 105-105-115-115-135-135-155-155

Scaled: 

8 rounds

8 pullups

2 cleans @ 155/105

————————— 

B.) strength  

front squat

10-8-6-4-2, trying to increase weight of each lift from Monday. 

clean pull complex

pull + above knee hang pull (1+2) 

6 @ 90-105% 

C.) 2 rounds - teams of 2- relay

150m farmers carry each 50/35

150m sled pull each 250/190

150m farmers carry each

25 DB thruster each 50/35

D.) 4 rounds - every 4 mins

ME rope climbs without touching floor. 

*come down to essentially a starting no jump position on rope before next ascent

E.) 3 rounds

10 under hand seal row

ME straight arm banded pvc pulldowns

10 one-legged RDL