4-28-17
 
Met Con

Skill Based Warm-Up:
3 rounds at easy pace.

  • Crawl 5 Steps Forward + 5 Steps Back + 5 Steps Left + 5 Steps Right
  • 10 Lying Leg Raise + Reach to Candlestick
  • 1:00 Jump Rope

Skill Work:
10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

  • 1) Strict Muscle-Up
  • 2) Muscle-Up Negative
  • 3) Transition Rock

Notes
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.

Met-Con:

For Time:

  • 21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65#

Alternate With

  • 63-54-45-36-27-18-9 Double Under

TIMECAP: 12:00

GEAR: 2.5

Extra Work:

  • Split Jerk 5x3

Notes
Add 5-10lbs to last week's top weight. If athlete was not present for that workout, have them perform that instead.

No Score
Posted on Friday April 28th, 2017
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