CrossFit Dark Side – CrossFit
1: Metcon (No Measure)
3 Sets
5 Strict Pull Ups
5 Strict Ring Dips
2.A: Muscle Up Practice – Class (No Measure)
Muscle Up Practice
2 x 2 False Grip Pulls
2 x 2 Toes to Ring – Focus on the swing
2 x 2 Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings
2 x 2 Muscle Up Transitions – On the low rings with a band focusing on the quick turnover to land in a dip
2 x 2Jumping Muscle Ups
2.B: Metcon (No Measure)
3 Unbroken Sets
3 False Grip Pull Ups
3 Toes to Ring
3 Hips to Ring
3 Muscle Ups
3 Ring Dips
3: Metcon (Time)
10,9,8…3,2,1
Shoulder to Overhead Rx: 95/65# Rx+: 135/95#
1,2,3…8,9,10
Hang Squat Cleans Rx: 95/65# Rx+: 135/95#
Time Cap: 14:00