Monday February 8th

“BEARDED VULTURE“

Workout Goals:
1) Hit heavy loading prior to pushing the heart rate.
2) Loading should be building on the back squat.
3) Look to complete at least five rounds.

RX

FOR LOAD AND REPS
EMOM 10:
2 Back Squats
– Rest 5:00
AMRAP 10:
3 Muscle-ups
6 Overhead Squats (135/95#)
12 Lateral Bar Hops

Level 2

FOR LOAD AND REPS
EMOM 10:
2 Back Squats
– Rest 5:00
AMRAP 10:
3 Chest-to-Bar Pull-ups
6 Overhead Squats (95/65#)
12 Lateral Bar Hops

Level 1

FOR LOAD AND REPS
EMOM 10:
2 Back Squats
– Rest 5:00
AMRAP 10:
3 Ring Rows
3 Push-ups
6 Overhead Squats (65/55#)
12 Lateral Hops Over Line

Notes:

This workout is a neat mix of strength work and classic CrossFit. The heavy barbell is not intended to be a two-rep-max attempt but should be heavy.
We will build across sets during the back squat EMOM. Each athlete will be a little different, and there should be no jumps more than ten pounds. The AMRAP is intended for all athletes to get five or more rounds. The hops are accessible, and you should choose the overhead squat or muscle-up as a challenge focus. For those of you who have muscle-ups, we want you to attempt them but limit the scope and time spent there.