Friday, 5/22/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Reps)

COMPLETE ALTERNATING SETS OF:

4X8 STRICT PULL-UPS (AS SLOW AS POSSIBLE, UNBROKEN, MAY ADD WEIGHT)

4X8 BANDED OR WEIGHTED PUSH-UPS (SLOW AND CONTROLLED)
*SCALING PULL-UPS:

1. BANDED STRICT PULL-UPS

2. SUPINE PULL-UPS

*SCALING PUSH-UPS:

1. 3 SECOND NEGATIVES MAINTAINING HOLLOW POSITION ALL THE WAY TO THE FLOOR.

B: Metcon (Time)

RX+ WORKOUT:

4 Rounds

3 Ring Muscle Ups

6 Snatch 165/115

63 Double Unders

C: Metcon (Time)

RX Workout:

4 Rounds:

46 Double Unders

6 Snatch 135/95

4 Bar Muscle-Ups