Muscle-up progressions
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
rest 30 seconds
45 second plank hold (pick a challenging hold)
Rest 2-3 minutes – working on shoulder mobility during rest periods;
then
7 rounds for time of:
– 7 deadlift (225/135)
– 7 box jumps (24/20)
– 7 pull-ups
Warm-up:
– As many double unders as you can in 5 min
Strength:
-Front squat 5-5-5-5
then…
15 min AMRAP:
– 5 power snatch (95/65)
– 10 hand release push-ups
– 15 sit-ups
Hang Power Clean
2-2-2-2-2-2
then…
5 rounds:
– 8 push press (135/95)
– 20 double unders
“Michael”
Three rounds for time of:
Run 800 meters
50 Supermans
50 Sit-ups
then…
December Challenge
Strength:
Push Press
3-3-3-3
then…
12-10-8-6-4-2
– front squat (135/95)
– hand stand push-ups
Power snatch
3-3-3-3
*after each set do 20 sit-ups AFAP
4 rounds for time of:
– 20 box jumps (24/20)
– 15 KB swings (53/35)
– 100 m run
Power Clean x 1/Push Jerk x 3; rest 90 sec x 4
then…
“Cindy”
AMRAP in 20 minutes of:
– 5 pull-ups
– 10 push-ups
– 15 squats
CrossFit Total
Find your 1 RM for each lift in only 3 tries each
– Back Squat
– Press
– Deadlift
100 burpees AFAP (10 min cutoff)