Wednesday 8.9.17

Joe R.  The Man.  The Myth.  The Legend.

Joe R.  The Man.  The Myth.  The Legend.

Strength:
Every 2 minutes, for 16 minutes, complete:
Strict Press
Set 1: 5 reps @ 50%
Set 2: 4 reps @ 60%
Set 3: 3 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-95%
Set 7: 1 rep @ 95-100%
Set 8: 1 rep @ 102%

WOD:  CrossFit Games 2017Muscle-Up Clean Ladder
8 rounds for time:
2 bar muscle-ups
2 cleans, ascending weight

11 min time cap.
** You choose your clean weights.  You must build in weight each round.
Score: starting weight and finishing weight (e.g. 85# - 155#)
***  DOUBLE-MAT ALL WEIGHTS OVER 200#. ***

Sc:  4 C2B; 2 cleans
4pull-ups or 4 ring rows

**Cash Out**:  400m weighted run with a bear-hug hold.  You choose your weight.  Use sandbags or wallballs and hold in a bear hug only.

Mandi Reading