CROSSFIT-
Strength: 3X Max Effort Strict “Dead hang” pull-ups.
*If unable to perform strict “dead-hang” pull-ups, perform (3×5) negative “eccentric” pull-ups. Use a box to get your chin above the bar, perform a 2 second isometric hold and then a 4 second count as you lower yourself to a dead-hang position.
Metcon:
For time:
30 Front Squats (65/95),
load bar, then, 9-6-3 of:
Push Jerks (95/135),
Bar/Ring Muscle ups.
*(if athlete unable to perform muscle-ups).
9-6-3 of:
Push Jerks (95/135),
C2B Pull-ups,
Ring Dips.
On-Ramp
Skills: Row, Ring Row, Squats, Sit-ups
For time:
500m Row,
then, 21-15-9.
Ring Rows,
Air Squats,
Sit-ups.