Thursday Jan 23rd CROSSFIT Skills: 15 minutes of Muscle Up - TopicsExpress

Thursday Jan 23rd CROSSFIT Skills: 15 minutes of Muscle Up Progressions…. Metcon: 4 rounds of… 400 meter Run, 4 Bear Complex (65/95) CRX (75/115). BC: 1 Power Clean + 1 Front Squat + 1 S2O +1 Back Squat + 1 S2O. WEIGHTLIFITING (OLY): Warm up: 10 minutes of barbell drills (Coaches Choice) Hang Snatch (3-3-2-2-1) @ 65%, 70%, 75%, 80%, 85% of 1RM, BNK Split Jerks (3-3-2-2) @ 65%, 70%, 75%, 80% of 1RM, Shoulder Press (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM, Front Squats (3-3-3-2-3) @ 70%, 75%, 80%, 85%, 80% of 1RM, Snatch 1st Pull with 2 second Pause (3-3-2) @ 75%, 80%, 85% of 1RM .

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