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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5 Comments
Karen on Friday wasn’t enough wall balls for you?!?
Wall balls are optional.
Today Is a full day of snatches! working up to a 1 rep max for the day no pressure just lifting!
Awesome work 540am! I smell lots of PR’s and a Hatch/Rausch 2016 victory!
540am? lol I promise we started on time