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Components

Muscle Up Progression

Metcon

03/07/2016

Gymnastics

Muscle Up Progression (3 Sets of Max Muscle Ups)

From Lowered Rings or Jumping Position

Scaled = Jumping Muscle Ups

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 16 Minutes

01 Muscle Up
10 Overhead Squats (95/65)
20 Sit-ups

* If all rings are taken, complete 1 Muscle-up when a set of rings are open.
* Sub for Muscle up = 3 Pull-ups & 3 Ring Dips.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, March 07, 2016

Male Clients

Sha
Gearn

5:45 AM CrossFit

3 x 150

Kevin
Wong

5:45 PM CrossFit

3 x 5

David
De Leon Jr.

5:45 PM CrossFit

3 x 2

Cameron
Reeves

5:45 AM CrossFit

4 x 1

wesley
pope

5:45 PM CrossFit

1 x 1

first muscle up

Luke
Kinsey

5:45 AM CrossFit

1 x 1

bar

Female Clients

Vanessa
Herrera

5:45 PM CrossFit

3 x 0

box jump ups from24in