Main – CrossFit

Deadlift (3 Reps at 80% Training Max)

Deadlift (3 Reps at 85% Training Max)

Deadlift (3+ Reps at 90% Training Max)

This will be heavy. It is supposed to be heavy. Remember, you’ve gotten stronger! An ideal rep range is 3-7. 5 is perfect. Don’t push it though if it’s not there.


Metcon (3 Rounds for reps)

4 Minute AMRAP
20 Box Jumps (24/20″)
20 Push Press (95/65lbs)

Rest 2 Minutes

4 Minute AMRAP
15 Single Arm KB Clean and Jerk (32/24kg)

Rest 2 Minutes

4 Minute AMRAP
10 Deadlift (185/125lbs)
10 Toes to Bar

KB clean and jerk

Ensure you even out your left and right arm.


Hang Snatch (10 Minute EMOM – 2 Hang Snatches – Build)

Muscle-ups (See below.)

Everyone warm up with 3 sets of 10 beat swings. Make them perfect! Keep that hollow body position and SQUEEZE your butt on the way back. Feet TOGETHER throughout the movement.

If you’re lacking a muscle up complete:
3 sets of 5 Box Humps
10 Sets of 3 Banded Transitions
15 Strict FALSE GRIP Ring Pull Ups As High as Possible
15 Ring Dips As DEEP as Possible

If you have muscle ups complete:
5 Minutes of AMRAP Strict Muscle Ups
Rest 5 Minutes
5 Minutes of AMRAP Kipping Muscle Ups

*If you don’t have strict ones then either have someone assist you (push legs up/through) or do banded transitions with as little assistance as possible.

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