Workout of the Day
20 Rep w/ BB
Press -MTR- 5-3-*1-20
Muscle-ups -MTR- 5-4-3-2-1-2-3-4-5
*If drop off, move to AMAP (up to 29 reps)
Read—Overcoming Self-Imposed Limitations: Mind Training Strategies from Gym Jones, by Rob MacDonald.
Watch—Show Me the Armpits with Coach Burgener, from CrossFit.
Eat—Beet and Brussels Sprouts Salad, from Stupid Easy Paleo.
1) High Hang Snatch: 2×3/60%, 3×3/70%, 2×3/75%
2) High Hang Power Clean & Jerk: 4×4+1/60%, 4×3+1/70%
Handstand Body Line Drill – 2-3×15-30sec
Finger Pressure Kick Up – 2-3×3-6
Scissor Kick-Ups wall and free standing 2-3eax2-3ea
Scissor Pull-Off & Hold 2-3×2-4ea
Pike Rock 2-3×2-3ea