Friday – 9/3/21

CFD – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9 min

(1) 7-10 Floor Kip to Bridge Drills

(2) 7-10 Rig Rocks (1st set: tight swing; 2nd set: larger swing; 3rd set: aim to get hips as high as possible)

(3) 7-10 Ring Transitions or Jumping Bar MUs

Metcon

Metcon (6 Rounds for reps)

AMRAP in 2:00 x 6 Rounds

14/7 Cal Ski

7 Power Cleans [135/95#]
Max Bar muscle up

-2:00 Rest between-
Goal:

-Complete Ski in <45 seconds
-Complete Power Cleans in 1-2 sets. Choose a weight you can cycle the reps quickly on.

-Get a chance for 1-3 sets in on the Bar Muscle Ups

14/10 Cal Row or 12/8 Cal bike also options

Modifications:

Bar muscle up mods: box muscle up, band, x2 Chest to bar, pull up/ring rows

Accessory

Metcon (No Measure)

3 sets

10 DB Hammer Curls

100ft DB Gun Walk

20 Banded Curls
Rest as needed between sets

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