Main – CrossFit


Deadlift (5 Reps at 85% Training Max)

Deadlift (3 Reps at 90% Training Max)

Deadlift (1+ Rep at 95% Training Max)

Last day of our strength cycle. Push it, but safely. Listen to your coach, if the coach says stop, stop. They’re saying it for a good reason.


Metcon (Time)

Row 1000M
5 Clean and Jerks (185/125lbs)
40 Wall Balls
5 Clean and Jerks
40 Pull Ups
5 Clean and Jerks

*C+J are anyway you wish. They should be heavy. Singles. Shouldn’t take more than 90 seconds though (ideally a minute).


High-Hang Snatch (Heavy Double)

Muscle-ups (See Below)

10 Minute EMOM:
2 Strict Muscle Ups

Scale to 1 if necessary. Or 2 banded transitions. If you’re completing the banded transitions, make them DIFFICULT. Then complete 15 strict false grip ring pull ups and 15 strict DEEP ring dips.

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