Yoga cancelled tonight.

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Muscle Up Skills and Drills:
Rx: 5 x 3 Strict Muscle Ups
Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex).

Development:
3-5 Sets:
5 False Grip Ring Pull ups, 5 False grip ring rows
5 Low ring transitions

“Schlitz”
4 rounds:
400m Run
4 Muscle Ups Fx: 4 Chest to bar Pull ups + 4 Ring dips
40 Double Unders

*Courtesy CrossFit New England

3 x :45
Front Rack KB Wall Sit

Rest 1:00

Back Squats:
Every 4 Minutes for 20 Minutes
Perform 10 Reps (ME: Working sets start at 60% of 1RM)

Accessory-3 Sets of:
16 DB Bulgarian Split Squats (8L/8R)
15 Partner situps with Medball toss
10 Ring Rows (go weighted or elevate feet on box if possible)

Snatch Complex:
6x 1 Low Hang below the knee Power Snatch + 1 Low Hang above the knee Power Snatch (ME)

Beginners:
6 x 2 Low Hang Power Snatch (A: above the knee)

“2018 Regionals Event 6”
For time:

4 rope climbs
16 thrusters 155/105, Fx: 115/80
3 rope climbs
12 thrusters 155/105, Fx: 115/80
2 rope climbs
8 thrusters 155/105 , FX:115/80

Regionals Time cap: 7 minutes (Allow athletes to go over based on time available in class but use this as a benchmark)

Strength and Skill Schedule:
Monday: Benchmark Wod “Filthy Fifty”
Tuesday: Snatch Complex and Regionals Workout
Wednesday: Back Squats
Thursday: Muscle Ups and Hero WOD
Friday: Sumo Deadlifts
Saturday: Push Press and Triple AMRAP
Sunday: Pistol Skill Work

It’s Monday, time to grind!

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“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wallballs (20/14)
50 Burpees
50 Double unders

Compare: 1/28/17

Front Squat:
3 x 10 (Across around 75% of 1 RM)

3 Rounds for time:
20 Gobet Squats 50/35, Fx:35/20
20m Bear crawl
20m Single Arm DB Overhead Lunge 50/35, Fx:35/20
20 Toes 2 Bar Fx: Abmat Sit ups