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Ring Muscle-ups  // Posts tagged as "Ring Muscle-ups"

10/31/14

10/31/14

Warm-up 7 minutes (steady) Boot Strappers – 10 Pull-ups (strict as possible) – 5 Double-Unders – 20 seconds Heavy Week 10 of 12 Front Squats 1 x 5 @ 60% 1 x 5 @ 65% 2 x 5 @ 70% WOD 2013 CrossFit Open WOD 13.3 12 minute AMRAP a) Wall-Balls (20#@10ft/15#@9ft) – 150 b) ...

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10/21/14

10/21/14

Warm-up 7 minutes (steady) Reverse Lunge-to-Elbow Touches – 10 Pull-ups (strict as possible) – 5 Hang Cleans (45#/35#) – 5 Heavy Week 9 of 12 Front Squats 1 x 5 @ 65% 1 x 4 @ 75% 1 x 4 @ 80% 1 x 4 @ 85% If desired, post scores to comments!

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10/08/14

10/08/14

Warm-up 7 minutes (steady) Strict Press (45#/35#) – 10 Chest-to-Floor Push-ups – 10 Pull-ups (strict as possible) – 5 Heavy Week 7 of 12 Bench Press 5 sets of 5 +5# from week 5 If desired, post scores to comments!

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10/03/14

10/03/14

Warm-up 7 minutes (steady) Hang Muscle Clean + Press (45#/35#) – 5 Pull-ups (strict as possible) – 5 Squats – 10 Heavy Week 6 of 12 Strict Press 5 sets of 5 +5# from week 4 Compare back to 3/24/14. If desired, post scores to comments!

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9/29/14

9/29/14

Warm-up 7 minutes (steady) Boot Strappers – 10 Step Ups (24″/20″) – 10 Pull-ups (strict as possible) – 5 Heavy Week 6 of 12 Back Squats 1 x 6 @ 70% 1 x 6 @ 80% 1 x 3 @ 90% 1 x 2 @ 95% Time Cap 15 minutes If desired, post scores to ...

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