WOD | Monday 3/11/19 | CrossFit 791 Cashmere

March 10, 2019

Muscle up progression

1. Strict Assessment (Find out how many strict Pull-ups and Dips you can do)
2. Positional Work on the Rings or Bar
3. Practice on the Rings or Bar

 

Work up to a heavy Power Clean (no star fish-catch in a squat above paralell)

 

 

10 minute EMOM

45 seconds on/15 seconds off

3 Power Cleans @65-75% of max

6 CTB Pull-ups

Max lateral burpee over bar

*Score is total burpees over the 10 minutes*

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