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Monday, June 4, 2018

2018 June 3
by bk

Barbell Skill Work

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 clean grip deadlift (to stand, open hips)
1 hang clean (from above knees)
1 clean (from floor)
2 front squats

-choose a moderate weight
-may add weight between sets

then…

For time: (time cap, 14 minutes)
3 bar muscle ups (or 6 C2B pullups/pullups)
Run 400m
6 bar muscle ups (or 12 C2B pullups/pullups)
Run 400m
9 bar muscle ups (or 18 C2B pullups/pullups)
Run 400m
6 bar muscle ups (or 12 C2B pullups/pullups)
Run 400m
3 bar muscle ups (or 6 C2B pullups/pullups)

Core Development:
4 sets:
10 v-ups (or tuck crunch)
hollow body hold, 20 seconds

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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