Workout of the Day
Warm Up: 5 Rounds of:* 10x Muscle-up transitions
* 5x Wall balls (30#/20#)
* 5x Box jumps (30"/24")
Strength: 5x1 Snatch (Full squat) @ 90% 1RM
Work Capacity: For time:
* 10x Muscle-ups
* 45s Barbell deadlift hold (225#/135#)
* 30x Wall balls (20#/14#)
* 45s Chin-over-bar hold
* 100' Farmer's walk (2x100#/70# DB's)
* 20x Box jumps (24"/20")
* 1x Muscle-up
Extra Credit: 10 Rounds of:
* 3x Hang muscle snatch (45#)
* 3x Hang power snatch (45#)
* 3x Snatch balance (45#)
* 3x Sotts press (45#)
Post results to comments.
Strength: Found 1RM @ 125
ReplyDeleteWC: Did not time self, BB hold@185, Farmer's Walk@100, need to work on grip strength
warm up: done
ReplyDeletestrength: found 1RM @ 135 (need to get more comfortable with the motion)
work capacity: did not time, bb hold @ 185
completed my first muscle up!
Congratulations! First muscle-up is a big milestone, hopefully you continue to experience similar CrossFit success.
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