10
Apr
Tuesday, 11 April, 2017
Workout of the Day:
Warm Up:
CrossFit Warm Up
Burgener Warm Up
WOD:
Every Minute on the Minute for 7 Minutes
3 Power Cleans (70% of 1 RM, must be touch and go)
Then:
21-15-9 Reps for time of:
Dips
Double Kettle Bell Swings
Accessories:
Muscle Up Work
Advanced: Work as many STRICT muscle ups in 10 Minutes
Intermediate: As Many Kipping or linked muscle ups in 10
Beginner: 20 Ring Rows, 15 Seated Transition Drills, 10 Kipping Dips
3×7 EMOM power cleans-85#
7:57, 25#KBs, rx ring dips
10 strict MU followed by 3 linked lipping and that’s all I had left