Tuesday, July 5th, 2016
Metcon
“Elizabeth” (10 minute time cap)
21-15-9 of:
Squat Cleans
Ring Dips
Strength:
Back Squat
5@75%, 3@85%, 1+@95%
20 Minutes to complete
Skill/Strength - Pull-Up and Muscle-Up Practice
5 Minute EMOM
6 Pull-Ups and/or 3 Muscle-Ups
The idea here is to move better. More reps does not equal better…better reps are better. Try to keep your legs straight throughout the entire movement and generate power to find your chin above the bar. If you cannot perform a pull-up, do the same number of reps per minute using a "Negative".
Fitness:
65/95 LB Barbell
Performance:
80/115 LB Barbell
Competition:
95/135 Barbell