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"

- Muscle Up Progressions

Post loads and results to

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.


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...


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'!