Muscle-ups
In teams of two, complete the following for time:
100 KB Swings/OH Barbell Hold
200 Push-ups/Handstand Hold
150 Sit-ups/Plank
400 Squats/Wall Sit with OH Med Ball Hold
(Courtesy of Black Hills CrossFit - and to Becca for discovering this one!)
Each movement must be completed in its entirety before moving on, e.g., all 100 KB swings must be completed before moving on to push-ups. If either partner takes a break, switch exercises, e.g., sit-ups versus plank. Loads for the KB swings are 1.5 pood/1 pood. Loads for the OH med ball hold are 20#/10#.
Getting a first muscle-up!
Check out this slow, strict muscle-up followed by a kipping muscle-up.
5 comments:
Sweet work out!
Skill Work
Muscle-ups *did one w/ jump from mat ... 3" est.
In teams of two, complete the following for time:
Glenda and I
100 KB Swings/OH Barbell Hold *yes*
200 Push-ups/Handstand Hold *split ... did last 50 from knees*
150 Sit-ups/Plank *split ... i think ... we did 75 and timed at at 20 min c/o*
400 Squats/Wall Sit with OH Med Ball Hold
Skill Work
Muscle-ups
Paul: 2 red band pull ups and push ups
Penni: ring rows and knee-push ups
Team Aschenbrener went for 22:50
100 KB Swings(paul 1 pood, penni 10#)/OH Barbell Hold (paul 45#, penni 10#)
200 Push-ups from knees/OH DB Hold (paul 20# DB's, penni 5# DB's)
We are in for Monday morning!
I will be at class monday morning.
I will be at class monday morning
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