Muscle Up Progression #3 THEN: OTM for 12 1 Hang Clean from CLO 1 Clean 1 Split Jerk all at 75% your 1 RM 3 Burpee Link to this post!

20 min AMRAP increasing by 1 each min 1 Burpee 2 Box Jump 3 KBS *each round increase all reps by 1. i.e. Round (2) 2-3-4 Round (3) 3-4-5 Increase reps each round until the KBS cannot be completed. When that happens the athlete will stop swinging and start the next round by reducing one

3 Sets: 14 Barbell Front Rack Step-Ups Max Strict Pull-Ups Max Dumbbell Pushups Rest 2:00-3:00 between sets. THEN: 4 rnds 200 run 7 Pull Ups (scale to a number you can do unbroken) 14 air squat 14 sit ups 14 Bicycle 14 tuck ups Link to this post!

Tamalpais CrossFit WOD April 20 2017

Thursday, 19 April 2018 by

CrossFit Linchpin Test 6 4 Rounds for time of: 21 Wall balls 20/14 18 Pull-ups 15 KBS 53/35 12 Handstand Push-ups Link to this post!

Tamalpais CrossFit WOD April 19 2017

Wednesday, 18 April 2018 by

MU Progression Part 2 THEN: 5 RNDS 500 M Run 10 Burpee 5 Bear Complex Link to this post!

5-10 min Kipping Pull Up Work THEN: 15 min- 2 Split Jerk  for 5 sets- build to a heavy 2 THEN: 10-20-30-40 Push Ups Sit Ups Air Squat Link to this post!

no rest btwn rnds 4min 100 AD Pulls Max Rep Burpee in remaining time 4 Min 250 M Row Max Rep Wall Balls  in remaining time 4 Min 25 Plate Burpee Max Rep Dbl Unders  in remaining time 4 Min 250 M Run Max Rep Slam Ball  in remaining time -1 score of total Burpee+WB+DBU+Slam

CrossFit Linchpin Test 7 4 Rounds for time of: 4 Power Cleans 205/145 4 Front Squats 4 Shoulder to Overhead THEN: 800 M Run 2 Min Rest 800 M Run Link to this post!

Tamalpais CrossFit WOD April 13 2018

Thursday, 12 April 2018 by

5 min AMRAP 100 M Run 5 HSPU 50 DBL Unders (sub 1 Min of SU or 1 Min of DBL Under Practice) 2 Min Rest 5 min AMRAP 100 M Row 5 Man Makers 40/25 5 Burpees 2 Min Rest 5 min AMRAP 1 Min AD 5 Burpee to MB Clean to Wall Ball

Tamalpais CrossFit WOD April 12 2018

Wednesday, 11 April 2018 by

10 Min Kipping Pull Up Work THEN: 21-15-9 Box Jump K2E KBS V-Up Link to this post!

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