6/27/16 – Monday June 27th

rikki ctb

CrossFit Performance

A. False Grip Review

B. Vertical False Grip Muscle Up Transition Drill – collect 10 reps

C. Partner Assisted Muscle Up – collect 10 reps

+

2 Rounds for Time

40 DB Front Squats

100m MB Run

30 DB Front Squats

200m MB Run

20 DB Front Squats

400m MB Run

CrossFit Fundamentals

A. MB Front Squat Review

B. MB Clean Review

+

EMOM 16

Odd: 8 MB Cleans

Even: 8 Burpee Box Jumps

Olympic Weightlifting

A. Snatch High Pull + Snatch – 5×3+1

B. Power Clean + Jerk Dips + Front Squat – 6×1+3+1

*heavy but explosive

C. Power Snatch + BTN Thruster + OHS – heavy single in 6 sets

+

Strict Pullups – 7×3

Strict Dips – 7×3