Strength/Mobility:

Skill:

WOD

12 Mins of Muscle Up Work
For Time
L&M
100 Dubs
15 Pull-Ups
80 Dubs
12 Pull-Ups
60 Dubs
9 Pull-Ups
40 Dubs
6 Pull-Ups
20 Dubs
3 Pull-Ups
Extra Work:
Row Sprints
1K, 1K, 500, 500, 250, 250
Rest Long Enough For Max Efforts
H&B
100 Dubs
10 Weighted Pull-Ups 20/10 (Medballs or Plates)
80 Dubs
8 Weighted Pull-Ups
60 Dubs
6 Weighted Pull-Ups
40 Dubs
4 Weighted Pull-Ups
20 Dubs
2 Weighted Pull-Ups
Extra Work:
Complex
3 Position Clean (floor, hang, power position) + Jerk 1RM For the Day
10 Min EMOM
Clean & Jerk
Start @ 60% then add 10lbs until you can’t complete lift
4 Sets of 3 Reps
BTN (Behind the neck) Push Press (Snatch Grip)
More H&B…All percentages should be calculated using 90% of 1 RM.
When you see the + (for example 5+) this means you strive for at least 5 reps but go till failure.
Perform 2-3 warm up sets at light weight
Schedule:
Group A GroupB
Tue SP SQ
Squat: 20 X 40% 20 X 50% 20 X 60%
Accessory Work: 3 sets of 5-10 reps of GHD Raises (not the sit-ups) with no weight. 3 sets of 8 – 10 reps of weighted good mornings at a light weight.
Strict Press: 20 X 40% 20 X 50% 20 X 60%
Accessory Work: 3 sets of 10-12 ring rows. 3 sets of 10 banded triceps extensions.

CrossFit 623 Daily WOD: 12 Mins of Muscle Up Work

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