Monday September 11th 2017

Muscle ups Negatives

Muscle up week 4

Group A

6 x 6-8 False Grip Ring Rows Tempo 3-3-3-3
or
7x2-3 Scaled Ring Ice Cream MakerTempo 3-3-3-3

then

Group B

6x2-3 False Grip Ring To Chest Or Chin Pull upsTempo 3-3-3-3

Group C

Kipping Muscle up into Negative Ladder 3 Second Each Position

IMG_2860.JPG

1-1-1x3
1-2-3x3
2-2-3x3
 

7 2-minute rounds of:

Run 200m
155/105 Max reps, Jerks
There is no rest between rounds.

Post total number of jerks completed on whiteboard

Rx+ 205/145

 

Based of
Saturday 170909
crossfit.com

Dan Shrum