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THURSDAY

WARM-UP

If you have strict pull-ups and strict dips then practice Muscle-up transitions

If you don’t then do a strength workout addressing the area of the Muscle-up that needs the most work. Example: 5 x 5 of strict pull-up, or strict dip, rest between sets


WOD

“Dragon’s Lair”
16 minute AMRAP of:
4 Muscle-ups
8 Bar Facing Burpees
12 Dumbbell Power Cleans, 50/35

ENDURANCE

SHRED
Max cals in remaining time of SHRED zone cardio

BODYBUILDING

A. 50 Bicep Curls
B. 50 French Press
C. 50 Strict Press

SHRED

WOD

“Carnivore”
500 meter Row
5 KB ABMAT SU
400 meter Run
4 Barbell Lunges, from rack
30 calorie Bike
3 Strict Press, from rack
20 calorie Ski
2 Barbell Bicep Curls, heavy
10 Inverted Burpees
1 Strict Muscle-up

BASEFIT

WOD

“Spark”
For time:
Run 800 meters with a medicine ball
21-15-9 reps of:
Wall Balls
Toes to Bar
Burpees
then:
Run 800 meter with a medicine ball
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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