Week 7 day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

200 m run

Empty bar warm-up 3 rounds

10 hang cleans + 10 push presses + 10 JERK grip OH squats

Metcon (Weight)

EMOM x 10 mins

5 x 3 snatches @ 80%

Transition with running clock into

5 x 2 cleans + 1 jerk @ 80%

Muscle-up (If you don’t have a MU work on strict pull-ups)

10 minutes working on Muscle up work below:

A) Find max set of Unbroken bar or ring muscle-ups

B) 3 sets of @70% of max

(MAX= 4 MU. 70% = 2-3 reps for 3 sets)

Metcon (Time)


Wall walks

GHD Sit-ups
Alternative to GHD perfrom Toes to bar

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