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Components

Muscle-ups

Metcon

Settings

Workout

Water Break

Warm-up

3 Rounds:
10 PVC Pass Throughs
10 DB Hang Power Cleans
10/7 Cal Row
Banded Shoulder Stretch

Skill Work

Muscle-ups (1 attempt to establish max set)

Muscle-ups

Just like last week with Pull-Ups, we are going to set a baseline for muscle ups. If you do not have ring muscle ups this is your time to work on progressions.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)
21 Burpees Over Bar
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)
15 Burpees Over Bar
15/12 Calorie Row

https://www.youtube.com/watch?v=_iUFG1-H7d0 <<<Hang Power Clean
https://www.youtube.com/watch?v=fxfhQMbATCw <<<Rowing
Score is total reps of all three rounds

Accessory

3 rounds
Bent over DB alternating rows x 12 total
Landmine press x 8 each
Banded bicep curls x 12

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, July 02, 2019

Male Clients

1

Bobby
Maldonado

12:00pm CrossFit

1 x 13

2

Stephen
Sutherland

5:30pm CrossFit

1 x 11

3

Jacob
Raymond

5:30pm CrossFit

1 x 10

3

Justin
Arndt

4:30pm CrossFit

1 x 10

3

Rusty
Isaacs

4:30pm CrossFit

1 x 10

4

adam
charlton

3:30pm CrossFit

1 x 8

4

Naby
Damarputra

3:30pm CrossFit

1 x 8

5

Private

7:30pm CrossFit

1 x 7

6

Marc
Williams

3:30pm CrossFit

1 x 5

3x5

7

Eric
Pethtel

5:30pm CrossFit

1 x 4

7

Tyler
Messenger

8:00am CrossFit

1 x 4

8

Jackson
Cramer

3:30pm CrossFit

1 x 3

8

Jeff
Martucci

6:00am CrossFit

1 x 3

8

Morgan
Batton

4:30pm CrossFit

1 x 3

9

Bobby
Stanley

5:30pm CrossFit

1 x 2

Ring

9

Brandon
Cook

5:30pm CrossFit

1 x 2

9

Tyler
Niehaus

8:00am CrossFit

1 x 2

9

Will
Furlow

6:00am CrossFit

1 x 2

Rings

10

Kyle
Ritchie

6:00am CrossFit

1 x 1

11

davidj
myers

4:30pm CrossFit

1 x 0

Pc complex. 205

12

Benjamin
Marnell

7:30pm CrossFit

1 x 0

Worked on progression

12

Charlie
Labritz

12:00pm CrossFit

1 x 0

12

Chuck
Scatterday

8:00am CrossFit

1 x 0

Not really but attempted moves

12

Peter
Wetterauer

7:30pm CrossFit

1 x 0

12

Rick
Kyle

6:30pm CrossFit

1 x 0

progression

12

Private

8:00am CrossFit

1 x 0

Female Clients

1

Ashley
Grim

3:30pm CrossFit

1 x 5

1

Briana
Kocher

5:30pm CrossFit

1 x 5

1

Kaitlyn
Johnson

8:00am CrossFit

2 x 5

Pre and post wod, long and short rings

2

Amelia
Parsons

6:30pm CrossFit

1 x 2

2

Phylicia
Hixson

5:30pm CrossFit

1 x 2

3

Brittany
Sloneker

5:30pm CrossFit

2 x 1

1st ring muscle up! And then one more!

4

Shelley
McClain

6:00am CrossFit

1 x 0

5

Rachel
Allio

4:30pm CrossFit

1 x 4

Bar

6

Rebecca
Stansbury

8:00am CrossFit

1 x 1

From floor

7

Andrea
Johnston

8:00am CrossFit

1 x 0

Muscle up progression practice

7

April
Marshalek

3:30pm CrossFit

1 x 0

7

Ashley
Raymond

5:30pm CrossFit

1 x 0

Pull ups

7

Gabby
Riggleman

7:30pm CrossFit

1 x 0

7

Taylor
Allen

8:00am CrossFit

1 x 0

Progressions