This is one of the original CrossFit produced videos that started the craze. I know it's one of the first videos I saw when I was looking for a new way to workout.
Skill: Muscle Up Practice.
Conditioning: "Nasty Girls". Compare to 11.01.10
3 Rounds of:
- 50 Squats
- 7 Muscle Ups
- 10 Hang Power Clean (135/85#)
Don't worry if you don't have muscle ups, there are plenty of substitutions. The most common are:
- 4 pull ups (any substitute) + 4 Bar Dips (any sub, I prefer using two boxes) = 1 muscle up
- 2 chest to bar pull ups + 2 Ring Dips = 1 muscle up
- Muscle Ups from the knees.
Post times to comments.
METCON-25:10, jumping pull up's, orange band on Ring dips, 95lbs
ReplyDeleteOHS 5x65,5x75,5x85,3x95
ReplyDelete50 DU's
SWOD 0 MuscleUps
Metcon 26:00ish Pullups/Ringdips 25#wt Squats
METCON: 10:17
ReplyDelete12:08
ReplyDelete14:32@85lb w/ c2b ring pu and 2 ring dips
ReplyDeleteMU practice 17:10 with 135 and jumping MU's
ReplyDelete15:06 with knee muscle ups and 55# hpc
ReplyDelete24:44 with ctb and ring dip substitution and 135# hpc
ReplyDelete12:00 rx
ReplyDelete