• Teaching Notes
Our companion exercise right now is the exercise from the CrossFit Video games, however carried out in a pair. We noticed occasions within the vary of 4:00-6:00 minutes right here carried out solo, so the problem right here shall be to attempt for a similar time area in a companion pair splitting the workload in half and having extra relaxation. The main target is grip and barbell biking. Focus to keep up fast singles on Half A and good high quality contact and go reps on Half B of the Bicouplet.
metcon: “Associate Bicouplet 1 & 2”
For time:
12 Energy Snatches, 135/95 lbs
12 Bar Muscle-ups
9 Energy Snatches, 135/95 lbs
9 Bar Muscle-ups
6 Energy Snatches, 135/95 lbs
6 Bar Muscle-ups
Relaxation 5 minutes
21 Energy Snatches, 85/55 lbs
21 Chest-to-bar Pull-ups
15 Energy Snatches, 85/55 lbs
15 Chest-to-bar Pull-ups
9 Energy Snatches, 85/55 lbs
9 Chest-to-bar Pull-ups
Purpose: 4:00-6:00/Couplet
Time Cap: 20:00
equipment a:
A single set of Strict Pull-ups for max reps.
equipment B:
A single set of Strict Ring Dips for max reps.
Equipment C:
3 rounds for max reps of:
Max rep Strict Pull-ups
Max rep Strict Ring Dips
