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Friday, January 11, 2019

  Fri 1/11/19
Mobility: Shoulders/Hips/Front Rack
Strength/Skill: Find a max unbroken effort (MUBE) of either,
A) Strict Hand-Release Push-ups (mod: rack
incline push-ups)
B) Kipping Handstand Push-ups

Rest 2:00,
Then 2 Rd's:
20% of MUBE,
30% of MUBE, 
40% of MUBE,
Rest as little as needed between percentages
Rest 1:30-2:00 between rounds

Met-Con: CrossFit Open 15.5

27-21-15-9

Row for calories
Thrusters (RX: 95/65) ( FRX: 75/55)
Additional
Accessory
Work:
DB/KB Death March: 3x8 each
Weighted Lateral Step-up: 3x8 each*
GHD Sit-ups: 3x8 (if you are advanced with these,
add weight)
*choose weights that will challenge you for 8 
unbroken reps and stick to it for all 3 sets
Express CrossFit Open 15.5

27-21-15-9

Row for calories
Thrusters (RX: 95/65) ( FRX: 75/55)(Mod: DBs)
Barbell A. EMOM x 7 mins

Hang Power Snatch (below knee) @ 80%

B. EMOM x 7 mins

Hang Power Clean (below knee) @ 80%

C. Tempo Front Squats

3x5 @ moderate weight (:05 eccentric, :02 pause
:04 concentric)

D. Unilateral Farmer Carry

3 x 50m/arm (go as heavy as form allows)
.