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Crossfit Cape Cod 11-8-16

November 07, 2016

CrossFit Cape Cod – CrossFit

Snatch (1-1-1-1-1)

Optional Work

Ok guys this is a start to a 4 week muscle up progression their will be 3x a week work on this all spelled out.  I would encourage everyone to do this ONLY if you plan on following through 100% all 4 weeks.  Please ask a coach if you have any question on how to scale movements, this will help build strength overall in the pull and the dip.

G: MU week 1 Max Effort (No Measure)

A: Practice Toe Nail strict Muscle up transition

B: 7×1 Muscle Up Negative *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling

50 wall balls (Time)

50 wall balls for time

20#/14# 10′ target 9′ target

rx plus 30#/20#

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  1. Liz Reply

    Karen on Friday wasn’t enough wall balls for you?!?

    • Meghan Reply

      Wall balls are optional.

  2. Allan Reply

    Today Is a full day of snatches! working up to a 1 rep max for the day no pressure just lifting!

  3. Christopher Judkins Reply

    Awesome work 540am! I smell lots of PR’s and a Hatch/Rausch 2016 victory!

    • Christopher Judkins Reply

      540am? lol I promise we started on time

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