Monday - CrossFit

Mobility

Couch Stretch

 Bytown in the Dominican

Bytown in the Dominican

Warm up - 500m+ Arm accessory

500m Row
then
2x12 Kneeling Banded Lat Pull Downs
in-between sets
Wrist circles
Elbow Circles
Shoulder Circles

EMOM MU/PU + DU (No Measure)

12MIN EMOM
DU + MU/PU

GROUP C
EVEN 1-5 MU
ODD 10-50 DU

*NOTE ATTEMPTS
IF A MU IS MISSED TAKE THE MINUTE AS A REST

GROUP A.B

GROUP B
EVEN  3-5 STRICT PULL UPS
ODD  ODD 10-50 DU

GROUP A
EVEN 8 RING ROWS + 1-2 NEGATIVE PULL UPS
ODD ODD 10-50 DU

*Note and Compare to amount of pull ups from the previous week.
AMRAP - Reps

Clean Warm up 5-5-5

5 Muscle Cleans
5 Front Squats
5 Strict Press
X3

dot.coms squat cleans and push jerks (AMRAP - Reps)

In front of a clock set for 12 minutes with a  barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

rx   95/65
rx+ 135/95

Dan Shrum