01/02/2019
CrossFit XD – CrossFit
Strength
1 squat clean + 2 front squats (1-1-1-1-1-1)
Every 90 seconds for 6 sets
Start at 65% of 1RM Clean and build from there.
Metcon
Metcon (Time)
3 Rounds for time:
10 Front Squats #165/115
15 TTB
20 RKBS #53/35
Competition
Metcon (Time)
4 rounds of:
6 devils press 50/35#
6 bar muscle ups
Right into:
4 rounds of:
8 thrusters 50/35#
4 ring muscle ups
These are to be done with a pair of dumbbells.
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