Muscle Up Progressions

Workout of the day for Monday 03/04/13

Strength
Back Squat 3-3-3-3-3

Conditioning
“Grace”
For time:
30 Clean and Jerk, 135/95lb

OR

“Isabel”
For time:
30 Snatch 135/95lb

Skill
10 min to practice Muscle Ups bailing forward, if you do not have muscle ups practice the following (see video below):

3 sets x 10-15 reps of: Ring Rows, or Assisted Pull-ups, or Pull-ups, or Chest-to-bar Pull-ups.

3 sets x 10-15 reps of: Banded “Head through the window.”

Below: CrossFit Roseville Ladies Brunch (make sure to join the CF Roseville Ladies Group Facebook page for these events)

Great Sat Morning at CF Roseville! Hero WOD “Wingmen” to honor Senior Airman Nicholas Alden and Airman First

Muscle Up Progressions Video

[youtube http://www.youtube.com/watch?v=yUKHjMmJbLY&w=480&h=360]

Post to Comments: Did you see the Mutual Support Challenge?