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WOD 20170413

12
Apr

WOD 20170413

CrossFit

Strength
E2MOM 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Metcon

205/145 lb Power Clean
Ring Muscle-Up

9-7-5

*mu scale = 1 strict pull ups & 2 ring dips for every 1 muscle up – d0 1 pull up and 2 ring dips for one rep, then back to the pull up bar for another pull up and 2 ring dips–work with a partner to cycle through

 


Base Camp

Strength

Power Clean skill work

then-

Every 90 seconds for 15 minutes

2 power cleans – stay at a manageable weight to focus on form

Metcon

4 Hang power clean

8 scaled ring dips

12 jumping pull ups

10 Min AMRAP

 

 

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