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workout of the day
[WOD]

monday

2/2/2020

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Picture

Strength

Back Squat
​​-Take 16mins to Build to a Heavy Single

Met-Con

Option A
9min AMRAP:
6x Burpee Ring Muscle-Ups
9x Thrusters (135/95)

Option B:
9x Burpee C2B Pull-Ups
9x Thrusters (115/75)

Option C:
9x Burpee Tuck Jumps
9x Supine Rows
9x Thrusters (75/55)

Notes:
​Multiple options still scale as needed within the specific options. We are looking to challenge ourselves with a heavier Thruster and a challenging pull-up option. Thruster should be a load that athlete could do the first set unbroken if they had to. If athlete can not do ring muscle ups yet, but can do bar muscle ups that's a fine scaling option. If athlete can do 1 or 2 ring muscle ups but not 6, they could do 1 or 2 ring muscle ups then finish the other reps remaining out with bar mu or burpee chest to bar. Burpee chest to bar standard is do a burpee, then start a chest to bar in a dead hang. - this is not a jumping pull up for Rx.

Post

Bent-Over Y's
​3x8 w/ :03 Tempo
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Fort Collins Crossfit

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E-mail: erin@fortcollinscrossfit.com

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  • Home
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    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
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