Monday - CrossFit

 ALLY MAC

ALLY MAC

MU Warm up

Mobility
PVC pass throughs
Shoulder Flexion
Shoulder Extension

Warm up Plate
90/90
Inverted 45's
Bent Over rear Delt Fly
Pull and Press

2015 MU Strength Progression (Time)

Group A
Assisted Kneeling Transition
into Dip hold 3 seconds
5x5

Group B
Strict Kneeling Transition into Dip hold 3 seconds
5x5

Group C
jumping MU into Negative MU 3 second holding each position.
10 x 1

Group D
MU  into Negative MU 3 second holding each position.
10 x 1

Group E
MU into Negative MU 3 second holding each position + MU
10 x 1

Ranking System
Group A 0 Pull ups
/ Dips
Group B 1-8 Pull ups
/ Dips
Group C 6-15 Pull ups
/ Dips
Group D 1-8 MU
Group E MU ninja

Accessory

2x10 Ring Rows
*elevate feet or/add weight difficulty
3x8 Ring Row

Grace (Time)

For Time:  
30 Clean and Jerks, 135# / 95#

Dan Shrum