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Main – CrossFit

Weightlifting

Deadlift (See Below )


Testing next week! Stay light and tight. Treat them as if they were max sets.

5 Reps at 40% Training Max
5 Reps at 50% Training Max
5 Reps at 60% Training Max

Metcon

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Your choice for today. If you would like to attempt it RX then by all means go right ahead! I would recommend doing it RX if you did the Open earlier this year. It’s nice to have something to compare to.

If you still struggle with OHS feel free to scale to front squats, or only go as low as you are able with the OHS.

Same with the C2B, if you don’t have them … just do regular pull ups. Same format of workout though.

Extra

Muscle Snatch (Build to a 1RM)


This is rare for me to be saying this … but … do NOT get under the bar. This is all pull. Positioning shouldn’t change. Same movement, no jump, no land, pull straight from the ground and end up overhead.

Focus on a strong high pull and an aggressive turnover.

Muscle-ups (See below:)

Play around with strict muscle ups.

Either L muscle ups, slow tempo muscle ups, weighted muscle ups (vest, belt, wall ball). 10 Minutes of this.

If you don’t have strict muscle ups then 10 minutes of alternating false grip ring pull ups and ring dips. Feel free to weight these if you are able to. Ensure you’re pulling HIGH and dipping LOW!

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