Check out Coach Mike’s latest article in Breaking Muscle; Competing in CrossFit: The Hard Reality Behind Your Goal. In the short time it has been up it has already received much acclaim and proves why Precision CrossFit is the place to train!
WARM UP:
200 M. Jog
Then:
3 Rounds
10 Front Squat (45/35/15)
10 High Shrugs
10 High Pulls
10 Power Cleans
10 Pass Throughs w/ PVC
Then:
Shoulder Mobility
SKILL:
5 Min. of Muscle Up Work
-Ring Swing
-Ice Cream Makers
-Transitions
*Work where you are in your progression and have fun!
LIFT:
Clean Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
WOD:
“TWISTED HEAVY GRACE” (Compare to 6/8/12 & 8/1/13)
30 Rounds
1 Clean & Jerk (205/135) (185/125) (165/115) (155/105)
1 Muscle Up
*Sub MU for C2B Pull Up, MU Transition, Strict MU from knee’s, or Jumping MU.
POST WOD:
Shoulder Mobility
