Complete For Time (programmed by Logan Ewing)
100 Double Unders
Then
3 Rounds
12/9 Strict HSPU
5 Power Clean (245/175)
Rest 2 Minutes
3 Rounds
12/9 Bar Muscle Ups
3 Power Cleans (275/195)
Then
100 Double Unders
Yes…these are HEAVY power cleans! Realizing the weights and skill movements are a challenge, what we are looking for today is the most difficult version of the gymnastics movements for YOU. The Strict HSPU could mean kipping hspu, pike position push ups, or push ups. Point is, do what is the biggest challenge for you. For the Bar Muscle Up, the same rule applies. Do the most difficult variation of a pull up you can perform.
For the weights, these should be heavy and then heavier! A good guide for to go by would be 85% of your 1 rep max power clean for the first part, and 95% for the second part. Your Coach can help with your weights.
Have fun with this one as we send Logan of to London to compete in the CrossFit Strength & Depth Sanctional in London. Thanks for all the support!!