October 6th
Muscle up time! There are a lot of people who get super excited when they see this movement and others, not so much. It is very frustrating, challenging, and exhilarating to CrossFitters. Being patient and working the small parts of this gymnastic skill is crucial. The WOD combined muscle ups and heavy power cleans, a great test of explosive hips, grip and technique.
SKILL
“Muscle-ups”
Transitions 3-3-3-3
Kipping with false grip 2-2-2-2
Strict Muscle up 1-1-1-1
*sub pullups and ring dip progressions
WOD
5 Rounds
5- Power Cleans (185/115)
5- Muscle Ups
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| From October 6, 2011 |
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| From October 6, 2011 |
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| From October 6, 2011 |
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| From October 6, 2011 |
