CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Skill Work
Strict Hand Stand Pushups (On the 1:30 x 5 Sets: 1 Set of SHSPU)
Scale accordingly so you can get at least 5 reps per set
Metcon
Metcon (5 Rounds for weight)
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
*Build in Power Snatch Weight Each Round*
Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day. These reps do not need to be completed touch and go.
Record all 5 weights used, with the final score being the heaviest weight lifted
Accessory
3 rounds
Dual KB front rack carries x 50ft
Bent over chainsaw row x 12 total https://www.youtube.com/watch?v=XeticUCSb9Y
Negative chin ups x 5 ( 3 sec lowering)