Category: Pre Workout / Skill

Skill WOD: Muscle Up Skill Practice & 10 RFT: Rows and Muscle-ups

Skill WOD: Muscle Up Skill Practice

For time:
Muscle Up Skill Practice, 12 mins
* Practice ring or bar progressions

BTWB

10 RFT: Rows and Muscle-ups

10 rounds for time of:
Row 150m
3 Muscle-ups
* Scale to 3 BMU or 3 strict pull-ups or 6 ring rows each rd

BTWB

Back Squat: 6RM & 5 RFT: Push Press, Push-ups and Back Squats

Back Squat: 6RM

Find your Back Squat 6 Rep Max.

BTWB

5 RFT: Push Press, Push-ups and Back Squats

5 rounds for time of:
12 Push Press (95#/65#)
10 Push-ups
12 Back Squats (95#/65#)

BTWB

Photo by @robcwilson

Not many people can deadlift 3 times their bodyweight let alone then immediately go run a marathon:
Austin Malleolo Deadlifted 600 Pounds then Ran a Marathon
Reardon, Hethcock, Invictus X win the Mid-Atlantic CrossFit Challenge
Results
Results cont

Power Clean (Touch & Go) 2-2-2-2-2 & 9-15-21-15-9: Single Dumbbell Hang Clean & Jerks and Burpees Over DB

Power Clean (Touch & Go) 2-2-2-2-2

Power Clean (Touch & Go) 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats

BTWB

9-15-21-15-9: Single Dumbbell Hang Clean & Jerks and Burpees Over DB

9-15-21-15-9 reps, for time of:
Single Dumbbell Hang Clean & Jerk, pick load
Burpee Over Dumbbell
* Alternate reps each arm with DB HC&J

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees & Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks

Advanced RX Class:

Split Jerk: 2RM

Find your Split Jerk 2 Rep Max.

BTWB

7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees

7 rounds for time of:
7 Push Jerks (155#/105#)
7 Chest-to-bar Pull-ups
7 Burpees

BTWB

Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks

Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
Handstand Walk, 25 ft

BTWB

Gymnastic skill practice & Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings

Gymnastic skill practice

Gymnastic Movement

This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L sits, rope climbs, etc.

BTWB

Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings

Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Results
Results cont

Deadlift: 6-6-6-6 & AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts

Deadlift: 6-6-6-6

Deadlift 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts

Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)

BTWB
SNORIDGE CROSSFIT