Thursday – 2019 CrossFit

Thursday

2019 CrossFit – CrossFit

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Warm-up

Skill/Strength

Kip/Chest 2 Bar/Bar MU

Mini core grinder

1 min hollow hold

1 min back extension

1 min russian twist

1 min plank

Metcon

Metcon (Time)

For time:

3 rounds of:

  5 bar muscle-ups

  5 snatches

Then, 3 rounds of:

  15 deadlifts

  30 squats

Then, 3 rounds of:

  5 bar muscle-ups

  5 cleans

Men: 155 lb.

Women: 105 lb.

Scaling

This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option

For time:

3 rounds of:

  10 chest-to-bar pull-ups

  5 snatches

Then, 3 rounds of:

  15 deadlifts

  30 squats

Then, 3 rounds of:

  10 chest-to-bar pull-ups

  5 cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

For time:

3 rounds of:

  5 jumping pull-ups

  5 snatches

Then, 3 rounds of:

  10 deadlifts

  15 squats

Then, 3 rounds of:

  5 jumping pull-ups

  5 cleans

Men: 65 lb.

Women: 45 lb.

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