CrossFit Danbury – CrossFit
1: Metcon (Time)
50 Air Squats
7 Ring Muscle-Ups*
10 Hang Power Cleans (135/95)
*Modifications for the Ring MU:
If we do not have 3+ Unbroken MU, modify the repetitions to 3-5 repetitions per round to preserve the stimulus.
If we do not have Ring Muscle-Ups, either complete 7 Bar MU or 7 Burpee CTB Pull-Ups.
The stimulus for the hang power cleans is to choose a loading that allows for 15+ repetitions unbroken, when fresh. If we went for it in the first round of the workout, we are sure we could complete that first 10 repetitions of the hang power cleans unbroken.
2: Metcon (AMRAP – Reps)
Body Armor EMOM: EMOM x 10 (5 Rounds)
Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)