A. Back Squat – 5-5-5@70% or above; Pause 3 Sec on the first rep, 5# heavier if possible, use last week as a guide.
B. 3 Rounds
If you are new to CrossFit or are not proficient in snatching you will be doing DB Snatches 🙂
10 Power Snatch@115-135/75-95
Alpha – As written
Bravo – SN@65-95/45-65, 24 pistols to plates
Charlie – 3 Rounds: 20 DB Snatch, 30-40 air Squats
C. Muscle-Ups – 30 for time(6 Min Cap)
Assisted Muscle-ups – Accumulate 10
Ring Thing Muscle-ups – Accumulate 30; only if you can do chest to bar pull-ups
Chest to Bar Pull-Ups + Dips – Accumulate 30 of each as fast as you can(you may kip)
Pull-ups+ Dips or ring push-ups – Accumulate 30 of each as fast as you can(you may kip)
Banded Pull-ups + Push – ups – Accumulate 30 of each; use no more than a green band. Use the band you normally use on Mondays.
Ring Rows + Push-ups on a box or bench – Accumulate 40 + 30; try to use as low a box as possible that still will allow you to move smoothly through the movement.