Wednesday, January 25th

The Bar Muscle-Up with Boz- CrossFit

Performance is in red, Competition is in blue, Links are in green

A)  For Time
5-4-3-2-1
Hang Power Cleans 135/95
Front Squats
Jumping Chest Bar Pull-Ups

The Power Clean weight should be manageable for you and the Front Squats should be unbroken.

B) 3 sets of:
Single Leg Romanian Deadlift x 6-8 reps 
rest 60 seconds
Weighted Dip x 3-4 reps
rest 60 seconds

C) 3 sets of:
Single Arm Bottoms Up Kettle Bell Press x 10-12 reps each arm
rest 60 seconds
Barbell Hip Thrust x 10-12 reps
rest 60 seconds

 

A) For Time:
5-4-3-2-1
Squat Cleans 205/135
Bar Muscle-Ups

Sub with jumping bar muscles ups or chest to bar pullups

B) 3 sets of:
Single Leg Romanian Deadlift x 6-8 reps  
rest 60 seconds 
Weighted Dip x 3-4 reps
rest 60 seconds 

C) 3 sets of:
Single Arm Bottoms Up Kettle Bell Press x 10-12 reps each arm
rest 60 seconds 
Barbell Hip Thrust  x 10-12 reps   
rest 60 seconds 

Anchor your feet on the situp and hold a Dumbbell to your chest. Make these tough.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531