11/3/15 – Strict MUs

RANT

We apologize for the inconvenience but Deep Stretch Yoga is cancelled for this week.  Come to regular CrossFit classes or Running Skills instead!  Running Skills is rain or shine!

CrossFit Performance

STRENGTH

A. False Grip RR @21×1, 2×6-8, :60

B. MU Transition, 2xAMRAP, :60

C. Kneeling MU Transition, 5xAMRAP, :60

OR

D. False Grip Ring Pullup @21×1, 3xAMRAP, :60

E. Partner Assisted Strict MU – 5-10 attemps

OR

F. Strict MU, 5xAMRAP, rest 2:00

If you’re new to this progression or still have a upper body strength priority, then perform part “A-C”. If you’ve been following the progression and can support your bodyweight with the false grip, perform “D” and “E”. If you currently have strict muscle ups, perform “F”.

METCON

For Time

15-12-9-6-3

UB Push Press

Pullups/Jumping CTB

6 Back Rack Lunges each leg after the pullups each round (same weight as PP)

– 15 min cap –

Dose Response: Muscular Endurance – Pick a load that you can maintain UB on the push press each set. Modify your pullups if necessary.

CrossFit Fundamentals

SKILL

A. Hang Power Clean, 2×5

B. Front Squat, 2×5

C. Hang Clean, 3×5

METCON

4 Rounds for Time

50 Single Unders

15 Hang Cleans (moderate)

10 Burpees

15 min cap

Strength Class

A. Back Squat @21×1, 4×2.2, :15/1:30

B. RDL @33×1, 3×8, 2:00

C. Iron Scap

Running Skills

A. Breathing Technique

B. Balance and Core Activation

C. Foot Pull