WOD:
18 Minute AMRAP
Round 1
12 Bar Muscle Ups
12 Snatches 135/95
400m Run
Round 2
9 Bar Muscle Ups
9 Snatches 155/105
400m Run
Round 3
6 Bar Muscle Ups
6 Snatches 185/135
400m Run
Round 4
3 Bar Muscle Ups
Max Snatches in the remaining time 205/145 Score is total reps completed *The run equals 1 rep if completed
Skill:
Handstand practice. If you have HSPU or HS Walk challenge yourself with something.. Deficit HSPU or strict.. you choose.
E3MOM for 12 min 8 Back Squats all sets between 50-60% of 1 RM 7 RFT 16 Med Ball Clean 20/14 12 HSPU (16 Scaled) 8 C2B Pull Up (10 Pull Up) *25 min Cap*
With a 15 minute clock, for total reps 5 minutes of thrusters 115/80 4 minutes of double unders (Sub single unders) 3 minutes of bar facing burpees 2 minutes of Bar Muscle Ups (Sub C2B/Pull-ups/Ring Rows) 1 minute of thrusters 115/80 Score is total reps Rest 2 minutes Then Touch and Go Squat Clean Party…
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
For time: 21-15-9 Box Jump 24″/20″ Cal Row 15-12-9 KB Swing 70/53 Burpee 12-9-6 HSPU C2B+ T2B (both equal 1 rep without coming off the bar)
Cotton tees, available in pink for women gray and black for men. only $15! Great for any Crossfit workout. Skill – Overhead squat and deadlift review WOD “Fetal Position” 21-15-9 Overhead Squat 135/95 95/65 55/35 Deadlift 225/155 185/135 125/85
Weighted Pull Ups 8×3 21-18-15-12-9-6-3 reps for time: Deadlifts 315/215 63-54-45-36-27-18-9 Bar Hops