Friday February 12, 2016

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(Don’t be this guy! Last Call for Valentine’s Day Gift Cards from CrossFit Julia!)

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Skills Session

Bar Muscle-ups – 3 rounds of the following.  We will do this like an assembly line.

  1. Hip up/down – 5 reps (:57 seconds in video)
  2. Hip + Sit-ups – 5 reps (1:57 seconds in video)
  3. Hip to Bar Pull-ups – 5 reps
  4. Try a full Bar Muscle-up if you are able to get your hips close to the bar. If not, just start over at the beginning

 

Level 2 WOD:

5 rounds of AMRAP in 3 minutes of:
7 Box Jumps (24″,20″)
5 Thrusters (95,65)
3 Bar Muscle-ups
Rest 1 minute between AMRAPs

**You will start with box jumps at the beginning of each AMRAP.

 

Level 1 WOD:

5 rounds of AMRAP in 3 minutes of:
5 Box Jumps (24″,20″)
4 Thrusters (45,35)
1 Wall Jump (Small wall)
Rest 1 minute between AMRAPs

**You will start with box jumps at the beginning of each AMRAP.

Level 2 MODs:

MOD 1: BMU (2 Large Wall Jumps (for men and women), Thruster (75,55)

 

Level 1 MOD 2:

MOD 1: Step-ups, Jump to Support on Wall

 

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