A REMINDER THAT THERE IS NO 7.30 AND 9.15AM SESSIONS TODAY, ALL OTHER SESSIONS ARE AS SCHEDULED. FRIDAY 4-6PM IS THE LAST WORKOUT (18.5) FOR THE CFGO. PLEASE SEE “NEWS AND EVENTS” ABOVE FOR OUR EASTER SCHEDULE NEXT WEEK 🙂

Choose one of the following that suits your ability:

A) For time: (20min cap)
30 Muscle-ups

Scaling!!
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option:
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post option and time to comments.

A REMINDER THAT THERE IS NO 9.15AM SESSION TODAY, ALL OTHER SESSIONS ARE ON AS SCHEDULED 🙂

A) Power snatch
2-2-2-2-2-2-2

-Reps are NOT touch and go.

B) Max effort (x7):
L-hang hold, (secs)

Superset reps.

Post load and time for each set to comments.

As many rounds as possible in 20mins of:
25 Burpees
15 Bodyweight back squats

-Bar taken from the deck.

Post load, rounds and reps completed to comments.

Clean and Jerk
3-3-3-3-3-3-3

-Reset each rep.

Post all loads for working sets to comments.

For time:
30 Overhead walking lunge, 20kg (10kg) plate
30 Knees to elbows
30 Sit-ups
30 Calorie row
30 Sit-ups
30 Knees to elbow
30 Overhead walking lunge

Post load and time to comments.

A) Weighted pull ups
4-4-4-4

B) Max reps (x4):
Toes through rings

C) Bench press
4-4-4-4

Superset reps

Post all 12 working sets to comments.