WOD: Wednesday 250205

• Coaching Notes

Today we are tackling a fun classic CrossFit Triplet. “Gin and Tonic” is an 18:00 AMRAP that challenges your gymnastics skills, barbell cycling, and aerobic power. This workout combines high-skill ring muscle-ups with moderate-load power cleans and fast-paced lateral burpees, testing your ability to maintain efficiency, technique, and steady pacing over a longer duration. The big coaching emphasis today will be on the Ring Muscle-Up skills and progressions helping athletes dial in for their first Ring Muscle-Up, improving consistency for those that have them, and managing the perfect modification to help athletes build skill and / or strength during the workout portion.

metcon: "Gin and Tonic"

Complete as many rounds as possible in 18 mins of:

3 Ring Muscle-ups

6 Power Cleans, 135/95 lbs

9 Lateral Burpee Over Bars

Accessories part a:

Ring Pull Up (Strict)s 6x3

Rest as needed between sets.

Accessories part b:

4 rounds for quality of:

15 Barbell Bicep Reverse Curls, pick load

15 Weighted Hip Extensions, pick load

Sorenson Hold, 30 secs