FIRST BAR MUSCLE UP

Congrats to Skye and Adam on getting their first bar muscle up this past weekend!

CrossFit:

5 rounds for time of:
5 Overhead Squats, 135 lbs
10 Toes-to-bars
15 Dumbbell Hang Squat Cleans, 40 lbs
20 Double Unders

Competition - OHS 115# - 35/25 DHSC - 20 DUA
Perf - OHS 75# - T2B (No touch required) - 25/20 DHSC - 40 Singles or Scaled DU
Fitness - Pick Weights - Knee Raises OK - 30 Singles

CrossFit Training Camp:

Snatch 5-5-5

Fran:
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up

Competition 80/55, with coach approved appropriate Band (or none at all).
Performance 65/45, with coach approved appropriate band.
Fitness 45/25, with coach approved appropriate band.

Barbell and Oly Club:

Starting Strength:

Front Squat 3x5
Same weight all 3 sets

Shoulder Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Back Squat 5-5-5-5-5
Start the 1st set with the same weight that you finished the 10's last week. Go up 10# each set after that.

Shoulder Press 5x5
Same weight all sets - 85% of your 5RM

Maintenance Bias:

A. Every 1:30 for 15 mins do:
1 Drop Snatch, 70% 1RM
1 Hang Snatch (high hang), 70% 1RM
1 Snatch, 70% 1RM

Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3 (90s) – Snatch x 1 rep Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM

Sport of Fitness WOD:

A. Complete as many rounds and reps as possible in 12 minutes of:

3 Power Snatches (155/105 lbs)
6 Overhead Reverse Lunges (155/105 lbs)
9 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)

Don’t cheat the dips just to get more rounds. Stay strict to the tempo so that you can reap the benefits later in the cycle.

B. Three sets of:

Bent-Over Barbell Row x 6-8 reps @ 2111
(note the tempo, pause at the top position for a full second)
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed