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04/03/2019

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Wolfe Den CrossFit – CrossFit

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Skills

Bar muscle up strength (every 2:00 for 7 rounds)

* Goal – 7 strict unbroken pull-ups

1 – 4×5 sec lowers (if you don’t have stirct)

2 – AMSAP – then 5 sec lowers

3 – 7 Strict unbroken

4 – ME or add weight
AMSAP – as many strict as possible

Bar Muscle up transition (7×7 alternating with 30sec plank EMOM)

1- Banded stick hollow pull down

2 – banded stick kipping progression

3 – low bar kipping progression

4 – low bar turnover progression

5- high bar hip to bar

6 – high bar assisted muscle up

Conditioning

Metcon (Time)

3 rounds for time (RX+ 5 rounds)

20 DB snatches alternating 22.5/15

15 burpee box jump overs

10 DB OH lunges alternating 22.5/15

(alternate every 5)
scaling

1. burpee box step overs

2. lower box/plates