Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups.
+ Amanda: The Woman and the WOD – BTWB
CrossFit WOD for Friday 8/11
back squats 3×20
9-7-5 reps for time:
squat snatch, 61/43kg
Performance can attempt AMANDA .45, but there is a 14:00 cap for all workouts.
Post times to whiteboard!
Olympic Weightlifting WOD
snatches and clean & jerks
power cleans, back squats, presses
– Abridged Primal Movement Warmup and Mobility
– Rows, squats and presses