crossfit_kilocrush-6-200x300ATHLETE

A. Back Squat: If you have been with us for the past 4-5 weeks, we have been working off 90% of your 1RM.  Last week we added 10# to that 1RM number and took 90% of that number as your new “training number.”  Please use that same number to calculate the following percentages:
2 Warm-up sets then:
3 reps @ 70% of Training Number
3 reps @ 80%
3++ reps @ 90% (as many reps as you can with the minimum of 3)
AMRAP @ 70%

Be sure to take appropriate rest before your last two sets!

B. “Salsa Verde”
AMRAP 15:
5 Ring Muscle-ups*
10 Power Cleans (135/95)
25 Wallballs (20/14)

*Muscle-up sub today is to do a muscle-up progression (banded low ring mups, etc) or 5 burpee pull-ups or 5 Chest to Bar Pullups + 5 Ring Dips

COMPETITOR

A.  Conditioning
4 RFT:
5 Ring MU
10 Power Cleans (155/105#)
25 Wallballs (20/14#)

B.  Skill Conditioning
Choose one of the following:
Ninjas:  5×75 Unbroken Double-unders, :15 rest between sets
Advanced: 6×50 Unbroken Double-unders, :30 rest between sets
Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets
Beginner:  8×20 Unbroken Double-unders, 1 min rest between sets