Logo

Nisha

Wednesday August 9

Event Date: August 9, 2017

Workout of the Day

Warmup

Dynamic Stretch

+

Warmup Bar Muscle Ups/Pullups

+

10 Front Squats
5 Hi Hang Cleans
5 Hang Cleans
5 Cleans

Part 1

Clean (Full)
3-3-2-2-1-1-1-1

Perform a set every 2 minutes

Loading Guidelines: 
Sets 1-4: 50-80%
Sets 5-8: 85-100%

Build up to a 1RM for the day 
Technique dictates whether you should continue adding weight to the bar
If new to this lift, perform 8 sets of 3, building to a moderately challenging weight

Part 2

Complete as many rounds as possible in 10 minutes of: 
4 Bar Muscle Ups
2 Squat Cleans (80% of 1RM)

Post 1RM and rounds completed to comments.

Scaling

Bar Muscle Ups

  • Sub 4-8 Pullups (based on ability)
  • Perform CTB, Chin Over Bar or Band

_____________________________________________

Leave a Comment:


crossfit
crossfit
crossfit
crossfit