Starting this Saturday, there will be a prerequisite to participate in the COMPETITOR class. You must be a CrossFit competitor. In order to attend the class moving forward you must register to compete in the 2013 CrossFit Open.
8:00 to find a 1rm push press (bar can be taken from rack)
Rest 5:00 Max effort unbroken muscle ups (2 attempts)/ Ladies HSPU (kipping allowed) Rest Max effort unbroken double unders (2 attempts) Rest For time 12:00 Cap, choose a FS weight that will allow you to finish the WO 10 Front Squats 155/115 20 Pull ups 8 FS 16 PU 6 FS 12 PU 4 FS 8PU 2 FS 4 PU Tuesday
AM AMPRAP muscle ups -2 for 6 sets (goal should be 40) Rest 3:00 between sets and switch between false grip and non false grip 50 unbroken double unders x 6 1:00 rest PM Snatch + snatch from high hang 1+2 EMOM 10:00 @ 70% Clean + power jerk 1+2 EMOM 10:00 @75% Back squat 4rm Thursday AM 15 HR pushups (wear a vest if you have one or put a #25 pound plate on your back. If you wear a vest elevate your hands so that the vest doesn't short your range of motion Rest 1:00 15 GHD situps with vest as well x5 PM Snatch at 75-80% EMOM 15:00 2 Cleans + 1 jerk @ 75-80% EMOM 10:00 Grab a couple sets fatigued muscle ups 3-10 |
Authors: Brandon Ecker
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