11/6/17

11/6/17

CrossFit Allegiance – CrossFit

Happy Birthday Erich C!

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

20% of Max Unbroken Muscle-Ups

30% of Max Unbroken Muscle-Ups

40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
Skill work options:

Hallow rocks on the bar or rings, false grip ring rows, banded bar MU, skill work on low rings….

Metcon

Hopped Up (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

3 Thrusters (95/65), 3 Barbell-Facing Burpees

6 Thrusters (95/65), 6 Barbell-Facing Burpees

9 Thrusters (95/65), 9 Barbell-Facing Burpees

Add 3 reps every round

RX 75/55#

Optional Extra Strength Work

1 Hang Snatch + 1 Squat Snatch (Every 1:30 7×1 add weight every rep, not TnG)

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