CrossFit 8-20-18 Muscleups

CrossFit 8-19-18 REST DAY

August 18, 2018

CrossFit 8-23-18 Run 5k

August 22, 2018

CrossFit UNLEASHED - Long Island City, New York | Dutch Kills, Sunnyside, Woodside, Astoria, Gym

CrossFit

Transition Week 3

WARMUP

Row 500 meters
30/24 push-ups
Row 250 meters
30 sit-ups

CONDITIONING

“Acapulco Shore”

Every 3 Minutes for 30 minutes
10 burpee pullups
8 toes to bar
6 deadlifts
4 hang power cleans
2 shoulder to overhead
1 unbroken set of muscleups

Pick a weight that challenges you, allows you to go unbroken.
– coach suggests 155/100Modify muscle ups for chest to bar pullups.
Practice the muscleup variation you are worse at.

Score = total muscle ups / pullups

CrossFit OCR

TBA

CrossFit STRONG

STRENGTH

Accumulate
30 Squats
30 Powers Cleans
AHAP

CONDITIONING

11 Minute AMRAP

2 Tire Flips
4 Strict Pullups
8 Pushups
16 cALORIES

CrossFit OLY
REST WEEK

REST DAY