18
Jun
06/19/2021
CrossFit Natomas – CrossFit
Metcon (Time)
With a partner for time (30′ cap)
4 rounds:
30/24 calorie row
24 power cleans (115/85)
18 burpees over the rower
12 handstand push-ups
6 bar muscle ups
Rx+: 135/105 PC, strict HSPU, and ring muscle ups
Solo:
4 rounds:
20/16 calorie row
16 power cleans (95/75)
12 burpees over the rower
8 handstand push-ups
4 bar muscle ups
Rx+: 115/85 PC, strict HSPU, and ring muscle ups
Progressions for bar muscle ups:
6 jumping bar muscle ups
6 chest to bar pull-ups + 6 dips
6 pull-ups + 12 dips
12 ring rows + 12 bench dips
Progressions for HSPU:
Push press with same barbell as power cleans
HSPU to a pad with plate (15 for female, 25 for male)