Crossfit Streets

Posts Tagged ‘MU’

Friday Jan 6/17

Snatch 65% x 4 70% x 4 75% x4 80% x 3 x 2 85% x 1 x 3 “Ring it in” 10 Ring Muscle ups 100 Double under 20 Squat Snatch (135/95) 100 Double under 10 Ring Muscle ups * Sub MU with 2:1 C2B Pull up/Ring Dip * 15 min cap

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Friday Nov 18/16

WU MU review 8 min AMRAP – 2 MU transition – 50 Skips – 60 sec plank WOD 12 min AMRAP 3 MU 20 Lunges 50 DU’s

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Wednesday Nov 9/16

WU 3 min Mobility Row 3min easy Shoulder routine 3 min Movement review WOD Row 1000m 100 Push press 10 MU

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Friday Sept 30/16

WU Shoulder routine x 2 Track Warm up WOD “Round and round we go”” Run 200m 2 MU or 10 Pullups Run 200m 4 MU or 10 Dips Run 200m 6 MU  or 10 Pullups and 10 Dips Run 200m 4 MU or 10 Pullups Run 200m 2 MU  or 10 Dips Run 200m

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Friday Sept 16/16

WU 5 min AMRAP 5 Inchworm/ lizard 10 Ring row 10 Wall Slides Movement Review WOD “Nate” 20 min AMRAP 2 MU 4 HSPU 8 KB Swings (32/24 kg)

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Friday Sept 9/16

Warm Up Shoulder and Glute routine x 4/4 min MU review Transition Practice WOD 12 min AMRAP 50 Walking Lunges 5 MU, or 50 Walking Lunges 15 Pullups 15 Dips

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Wednesday July 27/16

WU Hollow hold 3 x 30 Movement Review WOD A) For time: Row 2000m -rest 2 min B) 10 min EMOM 1-2 MU -rest 2 min C) 10 min Every other min on the min Max L-Sit in 60 sec

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Friday July 22/16

WU a) Shoulder Routine x 2 b) 3 rds of -5 Scap Retractions -20 Hollow Rocks -20 Pullaparts c) Skill Review WOD For time: 30 Muscle ups Don’t have MU? Don’t worry lots of options.

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Wednesday July 20/16

WU a) 3 rds of 30 sec hollow hold 30 sec handstand hold 30 sec skipping b) Burgeer WU x 2 WOD 10 min AMRAP 1 Snatch 3 HSPU 30 DU’s

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Saturday May 7/16

A) 10 min EMOM 2 Squat Clean and Jerk B) teams of 2 Buy in = AM(seconds)AP in 5 min with your partner: L-sit then, 19 Min AMRAP 7 MU (split) 32 Wall Balls (split) 84 ft. Prowler Pull (each) = 2 length of concrete pad Coach Dan was born May 7th, 1984 and is […]

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