11/1/2024

Bar Muscle Ups: Week 3

Warm-up skill work: Landing tall with tension - bit.ly/3zWmvkF

- Then -

6 rounds, every 90 seconds complete:

  • Freedom: 4-7 Bar Muscle Ups

  • Independence: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

  • Liberty: 8-12 Ring Rows

Thriller

Affiliate Compete (RX+)

For Time:

50/40 Calorie Row

100 Hang Dumbbell Power Cleans (50s/35s)

50/40 Calorie Row

Freedom (RX'd)
For Time:
50/40 Calorie Row
75 Hang Dumbbell Power Cleans (50s/35s)
50/40 Calorie Row

Independence
For Time:
40/32 Calorie Row
75 Hang Dumbbell Power Cleans (35s/25s)
40/32 Calorie Row

Liberty
For Time:
30/24 Calorie Row
50 Hang Dumbbell Power Cleans (light)
30/24 Calorie Row

  • Target time: 12-14 minutes

  • Time cap each set: 18 minutes

CrossFit KGB