Front squat 2 rep max 105#
Amrap
1 minute pull ups - 13
1 minute rest
1 minute push ups - 18
1 minute rest
1 minute single under - 102

"THE 540"
For time:
50 OH LUNGES
40 PULL UPS
30 THRUSTERS
20 BURPEES
10 SQUAT CLEANS

This workout is rather basic - run for 10 minutes, turn around and run the same route back.

• start every 2 minutes with 20 double unders
• you must return before the clock reaches 20 minutes for your score to count.

Score is distance run - note your time as a note

120 min
Warm up EMOM12 + 18 m HSW

1.JG PP 3.10.2018
A. Ring Muscle-up Skill Work
Complete:
- 3 x 5 ring swings
- 3 x 5 rocking arch
- 5 x 1 hips to rings
- 3 x 10 floor assisted strict ring muscle-up
+ 3 x 1 MU as.
+ 2 x 1 MU
= 5 MU

B. 9 x EMOM:
- 12s top of false grip ring row hold
- 12s ring support hold
- 12s bottom of dip hold

C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Easy barbell gymnastics:
A. 5 sets:
2 Snatch high pulls + 2 Hang muscle snatch on toes + 2 Overhead squats
20 22.5 22.5 25 25 kg

3.Pause front squat
3 x 5 @ 50-60% @ tempo 13X1

Strength

 Find 1 RM <a href='/journal/movements/18'>Push Press</a> in 7 min
        Aaron 185 (NOT A PR)          Amy 85 (PR)
        Ryan 175 (NOT A PR)            Liz 45 (PR)
        Josh 95 (PR)

Met Con

 5 Rds For Time
 5 <a href='/journal/movements/74'>HSPU</a>
 30 Lunge (15 ea)
 30 Double Unders/60 Jumping <a href='/journal/movements/1635'>Jack</a>s
 20 Ab Mat <a href='/journal/movements/538'>Sit ups</a>

      Ryan 7:27     Aaron 7:28     Josh 11:14     Amy 13:24     Liz 13:25

Skill-- Muscle up Progression

 20 Min AMRAP "What Color is Your Puke," via CrossFit Ignite
 5 <a href='/journal/movements/54'>Hang Power Clean</a> (135#)
 7 <a href='/journal/movements/1689'>Burpees</a>
 9 Ring <a href='/journal/movements/310'>Dips</a>

I performed WOD #2 with about 60 min rest prior to completing WOD #1. I'm starting to feel a lot more confident in my double unders and also with my HSPU. However, my muscle ups can use all the help they can get. Props to Crossfit Estero for their posted video on muscle up progression.

10 min amrap

Reps increases with 2 each round

• 2/4/6/8...... Front squats 80kg
• 2/4/6/8...... GHD Situps

Complete as many rounds as possible in 20 minutes of:

• 5 burpees
• 15-foot rope climb, 1 ascent
• 30 double-unders

4 rounds
Box jump over x10
Kettlebell Swing x10 24/12 kg

Handstand Pushups 5 sets x 5 reps

20 burbee
400m juoksu
19 burbee
400m juoksu
18 burbee
...
JNE
Nollaan saakka!