SKILL WORK and a GRIPPY METCON
WORKOUT OF THE DAY
Bar Muscle Up Work – just because 19.4 is over, does not mean we are going to stop developing your Bar Muscle Up skills.
A. 8 minute EMOM
1 – Rolling Bar muscle drill on foam roller x 5 reps
2 – Kipping swing with band x5
B. 9 minute EMOM
1 – Bench rocking bar muscle up/Jumping Bar muscle up/Banded Bar muscle up x 3
2 – Dips from bench or rack x7 reps/Dips on vert bar x 6
3 – Double DB row x 7 reps
Hang power cleans 50/30kg
***Every time you put the barbell down during a set = 5 burpees. If you finish the set you owe no burpees.
Posted on March 19, 2019, in WOD and tagged Boronia Park, CrossFit, CrossFit Geo, Fitness Facility, GEO, Gladesville, gym, gymnastics, Hunters Hill, Lane Cove, Meadowbank, MetCon, Personal training, Putney, Ryde, Strength and Conditioning, Sydney, Weightlifting, west ryde. Bookmark the permalink. Comments Off on SKILL WORK and a GRIPPY METCON.