15 min- Muscle Up work
5-7 sets- max effort attempts
Modification = 5 x 7 ring dip + band pull-downs
-------------------------------------------------------------
5 rds-
:30 on/ :30 off
HPCL (135/95)
S2OH
Even though we are focusing on the ring muscle up tomorrow,
this is still a great read about proper progressions for a bar muscle up.
The same principles still apply. Master the basics first.
A. Bench Press 8-8-8-8-8
B. Ring Row 5 x 8
----------------------------------
Tabata style-
40 ring dips
20 sq. cleans
40 box jumps
20 sq. cleans
40 ring dips
Our 6:15 crew chipping away at wallballs last week. I don't understand how these guys push so hard so early in the morning... but it's fun coaching them!
B. Sq 5 x 3 @ 85%
---------------------------
5 rds-
5 Pcl + J (155/105)
15 KBS (53/35)
We'll be wrapping up another great session of CF Kids and Teens this week. They've worked so hard! We'll keep you posted on the start date of our next session.
The Reebok CrossFit Open kicked off last week. We had fun with 15.1. Wonder what 15.2 will be? Watch the live announcement Thursday at 8 pm. www.games.crossfit.com
EMOM x 18-
1- 4 BSq @ 80% of 1RM
2- Max effort HSPU
3- Cal row (15-men, 12- women)
Congratulations to David Vinup , our February member of the month! Thanks for always being an encouragement to all of our other clients and lending a helping hand.