CrossFit – Thu, Jul 24
SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come)
Performance & Fitness
Strength Work (Checkmark)
3 Sets:
3 Strict weighted Pull-ups
Rest :15
AMRAP (-2) Strict Pull-ups
Rest 2:00 between sets
Performance
Metcon (AMRAP – Reps)
4 Sets:
AMRAPx2:00
12 Double DB Hang Power Cleans (50/35)
18 GHD Sit-ups
Max Ring Muscle-ups in remaining time
Rest 2:00
Coach’s Notes: Record total RMU. The HC and GHDSU will make the RMU much more challenging so focus on a controlled aggressive kip.
Fitness
Metcon (AMRAP – Reps)
4 Sets:
AMRAPx2:00
12 Double DB Hang Power Cleans (50/35)
24 Sit-ups
Max Ring Dips in remaining time
Rest 2:00
Coach’s Notes: This can be scaled to 3 banded strict pull-ups into AMRAP(-2) Ring Rows. Working on some upper body pulling strength. Focus on getting full ROM.