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Monday Motivation: “Be like a postage stamp. Stick to a thing till you get there.”
CrossFit First Creek – CrossFit
Power Clean (5 x 3)
5 sets of 3 reps touch and go.
Increasing weight with each set. Aim for last set to be at 80-85%
Log weight used on last set.
Metcon (2 Rounds for reps)
5 Minute AMRAP of:
Increasing reps by 1’s
1 Ring Muscle-ups
1 Power Snatch (115/75)
-Rest 2 Minutes-
5 Minute AMRAP of:
Increasing reps by 1’s
1 Bar Muscle-up
1 Overhead Squat (115/75)
Scale Muscle-ups with bands, box, or 1 pull-up + 1 dip =1 muscle up
*Base scaling decision on your personal goal. If you are close to a muscle up but lack the skill use band/box. If you need to build strength scale using pull-up/dip scale.
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