SKILL WORK and a GRIPPY METCON

WORKOUT OF THE DAY

SKILL

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

CONDITIONING

For time:

30-25-20-15-10

Hang power cleans 50/30kg

60-50-40-30-20

Double Unders

***Every time you put the barbell down during a set = 5 burpees. If you finish the set you owe no burpees.

 

 

 

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About AB

Crossfit Coach

Posted on March 19, 2019, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on SKILL WORK and a GRIPPY METCON.

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