CrossFit
Today we are going to focus on Muscle Up a little. We will have some time to go through the progressions. Its a fun chance to work on the skill. Even if you not up to performing the muscle up yet, its a chance to start ti teach you body how to perform the turn over. In the WOD we can work one of the progressions or scale to the Chest to Bar pullup (for RX) or a version of it for the Fitness and Masters.
Fitness and Masters
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch 95/65#
6 Jumping Chest to Bar Pulllups
Rx
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch 95/65#
6 Chest to Bar Pulllups
RX+
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch 115/75#
6 Bar or Ring Muscle Ups
Boot Camp
4 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Wall Ball
10 Push-ups
STATION 2
AMRAP
10 MB Push Press
20 Mountain Climbers
STATION 3
AMRAP
10 MB Ground to OH
30 Plate Hops