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)