Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle cleans
3 Hang power cleans
3 Power cleans

shoulder & Th mobility

superset, 5x
3/3 half TGU
5/5 plank pos. birddog

triset, 4x

5/5 clamshell
8/8 one legged glute bridge
3/3 cossack squat

KB windmill 3x5/5

2x4@65%
2x3@70%
2x2@75%

Go every 2:30

CrossFit Community Cup Workout 2 - Pro

• Rounds 1 and 2
  • 15 toes-to-bars
  • 15 overhead squats
  • Max-calorie row
• Rounds 3 and 4
  • 15-calorie row
  • 15 overhead squats
  • Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

AF WEEK 7, Day 3

CONDITIONING:
3x with 3min rest between

6 Burpee Box over
3 Bar Muscle-Up
6 Burpee Box over
6 C2B
6 Burpee Box over
9 Pull-Up

3min rest
Overall RPE 4. Target: unbroken sets. Scale the movements and rep scheme if needed. All three rounds within 10sec. Fast, but sustainable pace with the burpee box overs. Advanced athletes can use a rep scheme of 4-8-12 or 5-10-5.
Scaling: Bar MU→ Jumping Bar MU. C2B→ Pull-Up. Pull-Up→ Jumping Pull-Up

EMOM30
1. 14/11 cal ergo
2. 40s DKB farmers carry
3. 14/11 cal ergo
4. 8-10 burpee box jump over
5. rest

RPE 3.5-4

-30s HS-hold
-1min rest

AF WEEK 32, Day 2

GYMNASTIC SKILL:

Practice forward roll on the rings for 15-30min. Do
3-5 working sets, choose the rep scheme to fit your
fitness level. These can be done on the low rings
and watch the tutorial video from wodconnect.

5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sp-%, rest btw sets 2-3min

3-4 rounds @ steady pace

6 Windmills e/side
1:00 Assault bike
6/side DB bird dog rows
1:00 Assault bike

3-4 rounds @ steady pace

6 e/side DB Lateral lunges
1:00 Row
6 Jefferson curls – KB or empty barbell
1:00 Row