May 8, 2014

Friday 14.05.09

Team WOD
2 person team, 1RFT, 16 min cap

- 60 Clean & Jerk (135/95#)
- 60 Burpees over box 20"

Skill
- Muscle Up Progressions

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.

WOD: This workout consists of a 2 person team with only one partner working at a time.  During the clean and jerk, Partner A works while partner B rests.  Switch as needed.  During the Burpee-over-the-box, partner A works while partner B holds the bar in the bottom position of the back squat. Switch as needed, however, you MUST switch if the bar is dropped.  Bar must be re-racked in the back squat before Burpees may begin again!  Don't worry, 16 minute time cap.

Skill Work: Watch perennial CrossFit Competitor, Jason Kalipha, demonstrate every MU progressions in this video.   Grab a trainer and show them where you are at on the road to Muscle Ups.  Pick a focus area and spend 15 minutes getting better.

4 comments:

Tara Kinney said...

A few of us will be there at 10:30 if you wanna join in!

Sam Friend said...

14:05 Rx with Dustin.
I never thought I'd do that workout again. It was terrible enough the first time at the Monster and Midgets Competition. Thanks for the pain again, Carlos.

Ross said...

IMCF SD DET

That was a Lung burner.
Did it solo so only 30 C&J @135 and 30 burped box jump overs at 20"
Time 7:19

Sam Allen said...

13:15 with Adam.

That was a burner! Sitting in that back squat required going to my 'happy place'!