Monthly Archives: August 2016

Muscle Up Progressions then Snatches, T2B, WB, Pullups and Cleans

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Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang.  Try to jump as little as possible for the transition. Raise rings each round if possible.

  • 5 x Jumping Ring Muscle Ups

Then do an AMRAP in 14 minutes of:

  • 5 x Power Snatch @ 65lbs
  • 7 x Strict Toes to Bar
  • 9 x Wall Balls
  • 7 x Strict Pullups
  • 5 x Power Clean @ 65lbs
  • 9 x Wall Balls

Results:  For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).

 

Back Squats, then KB Swings, Burpees, Rowing and BJ Overs

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Taken from Crossfit321 in Brunswick, ME.

Every 2 minutes for 10 minutes (5 rounds), do:

5 x Back Squats @ 185lbs / 85kg

Then for time do 21-15-9 of:

  • Kettle Bell Swings @ 24kg
  • Burpees

Rest 5 minutes, then for time do 21-15-9 of:

  • Row for Calories
  • Box Jump-overs 24/20

Results:  For the first part 3:51, for the second part 5:31.

Thrusters and Situps

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After a warmup, do two rounds of the following resting and working on mobility between rounds:

  • 8 x Front Squats @95lbs
  • 8 x Strict Press @ 95lbs

Then spend 12 – 15 minutes working up to heavy Thrusters with the following rep scheme:

  • 5-5-5-3-3-3

Then do AMRAP in 12 minutes of:

  • 7 x Thrusters @ 70% of max weight from above
  • 14 x GHD Situps (or weighted situps)

Results:  Heaviest Thruster was 115lbs, so I used 85lbs for the AMRAP… 6 rounds plus 6 Thrusters