Friday, March 13, 2015

Here we are. 

Another open workout is upon us. And it's muscle ups. 

They are extremely hard for the most skilled CrossFitter so don't cringe at the sight of them. We'll find a scale that works for you on Saturday and we'll continue to working our way towards them as we build upon our fitness. 

Here is what we have Friday. 

Strength

Hang Power Clean + Push Jerk x 2reps

String together two reps of this complete complex. Take 15 minutes to work on this complex building up in weight. If you are doing the open WOD tomorrow don't go super heavy. 

Conditioning

Partner Chipper

  • 100cal Row
  • 50 Burpees
  • 100 KBS
  • 50 Hang Clean and Jerks (115/75lbs) (85/60lbs)

Break up these reps anyway you want with your partner. That means if you have someone really good at rowing and someone really good at burpees get that partner rowing and get that other partner crushing out those burpees. If we have a really big class we'll get half of the class to start on the KBS and start the workout from there and the other half to start on the rowing. Push your pace so you can earn that rest when your partner is working. 

As for the workout on Saturday there is a very, very good scaled workout if you do not have muscle ups. If you are looking to get muscle ups it is a good chance to get a few reps and get into your first round. Either way get into the gym on Saturday and support one another through week 3 of the open. 

- Team 782