CrossFit East Bay WOD @ GWPC 091222
WOD 091222
Advanced:
As many reps as possible in 20 minutes:
Clean 185/105
Ring Muscle-Up
Must do at least 10/4 of each to qualify
Intermediate:
As many reps as possible in 20 minutes:
Clean 135/75
Jump-Through Muscle-Up
Must do at least 10/4 of each to qualify
Beginner:
As many reps as possible in 20 minutes:
Kettlebell Clean 1.5/1.0P
Pull-Up (or sub)
Push-Up (or sub)
Must do at least 10/4 of each to qualify
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185? Damn!
Max
155# Power Clean - 30
Bar Muscle-Up - 8
Ring Muscle-Up attempt - 10
Non-RX, non-qualify
As the last time we did muscle-ups I got 8 bar M-U in 45 minutes, I was extremely pleased with this workout. One of the bar muscle-ups was close to perfect: still biased to the right side, but not chicken-wing.
76 reps 75# Clean
26 reps Jumping muscle ups
Total: 102 reps
Clean 95#: 20
Muscle-Ups: 4
Total: 24
I need to learn how to kip my muscle-ups.
intermediate
135 power clean - 48
jumping muscle ups - 35
still need to put in work on the muscle ups to get to regular muscle ups because I don't feel like it is a strength issue