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Muscle-Up

21-15-9 Complex

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For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups … [Read more...] about 21-15-9 Complex

Chipper

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For Time10 Overhead Squats (155/105 lb)10 Box Jump Overs (24/20 in)10 Fat Bar Thrusters (135/95 lb)10 Power Cleans (205/125 lb)10 Toes-to-Bars10 Burpee Muscle-Ups10 Toes-to-Bars10 Power Cleans (205/125 lb)10 Fat Bar Thrusters (135/95 lb)10 Box Jump Overs (24/20 in)10 Overhead Squats (155/105 lb)Time Cap: 15 minutes … [Read more...] about Chipper

Triplet Sprint

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For Time5 Muscle-Ups10 Deadlifts (245/165 lb)15 GHD Sit-Ups50 yard Sprint5 Muscle-Ups10 Deadlifts (245/165 lb)15 GHD Sit-Ups100 yard Sprint5 Muscle-Ups10 Deadlifts (245/165 lb)15 GHD Sit-Ups150 yard Sprint5 Muscle-Ups10 Deadlifts (245/165 lb)15 GHD Sit-Ups200 yard Sprint … [Read more...] about Triplet Sprint

CrossFit Games 9.8

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For Time15 Cleans (155/100 lb)30 Toes-to-Bars30 Box Jumps (24/20 in)15 Muscle-Ups30 Dumbbell Push Presses (2x40/25 lb)30 Double-Unders15 Thrusters (135/95 lb)30 Pull-Ups30 Burpees300 foot Overhead Walking Lunges (45/25 lb) … [Read more...] about CrossFit Games 9.8

Friday 210108

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For time: Run 3,000 meters Post time to comments. Scaling: This is not a full sprint but should still be run at a faster pace than your 5K. Reduce the distance to complete the run in around 15 minutes. Intermediate athletes can perform this run as prescribed. Beginner Option: Jog 2,000 meters … [Read more...] about Friday 210108

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