08/21/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Shoulder Warm-up with Bands/Rig
Mountain Climbers
T Push-ups
Squats
Kips
Gymnastics
Muscle-ups (5 Sets in 7:00)
Use the 7:00 to perform the following rep scheme of ring or bar MU:
0:00-2:00 – 5 Reps
2:00-4:00 – 5 Reps
4:00-5:00 – 3 Unbroken Reps
5:00-6:00 – 3 Unbroken Reps
6:00-7:00 – 3 Unbroken Reps
Rx is exactly as prescribed above. Best possible score is 5 sets for 19 total reps.
Scaling – follow same rep scheme using one of the following: Banded Bar MU, Jumping Bar MU, Ring Pull-Ups, CTB Pull-Ups, Banded CTB Pull-Ups, Jumping CTB Pull-Ups. Try something more challenging that what you normally do!
Metcon
Metcon (AMRAP – Reps)
5 Rounds for Reps of Burpees – 2 Min On, 2 Min Off:
3 Hang Cleans 95/135
6 Shoulder to OH 95/135
9 Front Squats 95/135
Max Reps Burpees
*18:00 running clock. Each round athlete has 2 minutes to perform the 3-6-9 complex with barbell then accumulate max reps of burpees in time remaining. Cleans are full squat. One bar per person.*
