Main – CrossFit
5-3-1 cycle for deadlifts. Use 90% of your 1RM to find your training max, then plug in the numbers for your sets at 75, 80, and 85%. Just like the rest of the week.
Deadlift (5 Reps at 75% of Training Max)
Deadlift (5 Reps at 80% of Training Max)
Deadlift (5+ Reps at 85% of Training Max)
15 Minute AMRAP:
Run 1 Lap
15 Pull Ups
15 KB Swings (24/16kg)
Split Jerk (Heavy Single)
20 minutes to find a heavy single PERFECT split jerk. As soon as your form is off STOP. Then perform a few reps at ~90% of that weight.
Muscle-ups (See Below)
We will be working on our kip in NON-false grip.
3 Giant Kips + 1 Muscle Up x 10
No muscle up?
3 Giant Kips only
AS WELL AS, 15 strict FALSE grip ring pull ups pulling as high as possible AND 15 DEEP ring dips (any rep scheme you wish).
Focus on staying TIGHT. Squeeze your ass and point your toes on that back swing. Legs and feet together. Try and get as high as possible and pull the rings to your hips.