The CrossFit Santa Cruz video above shows masterful coaching of the kipping muscle up.
So, for today's WOD we have two of the most challenging movements in our sport. We will spend some extra time with the Snatch and Muscle up before we tackle "Amanda" either prescribed or scaled. Take careful notes this training day as we will repeat this WOD soon to gauge progress. This will push us to get the rings up soon at the new location!
4x2 TnG Squat Snatch @ 65%, rest 60 seconds between sets
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- Muscle Up Progression
- This is not a timed workout.
9-7-5 reps, for time of:
- Muscle Up
- Squat Snatch, 135/95 lbs
Tier 2: Power Snatch or Hang Power Snatch #65-115 Pull Ups 36, Dips 36/21,21/15,15 Tier 3: Overhead Squats varied weight based on ability, Ring Rows and Parallette Dips. Same rep scheme as Tier 2