Ok Team, here's how it's going to work. Monday and Thursday we will do a different WOD from the regular classes. Wednesday will be a rest day. Saturdays we will meet up and workout together. For the first couple of weeks, the workouts will be designed to show us what we could possibly see in a competition. Do not get discouraged when you have to scale a weight or a movement. I am trying to show everyone what we need to be capable of by the time competitions roll around.
Having said that WOD #1 for Team Capstone is…
"Amanda"
9-7-5 for time:
Muscle-ups
Snatch (135/95)
Standards:
Muscle-ups must be from full extension at the bottom of the movement to fully extended at the top. I understand that most of us do not have muscle-ups yet. Don't worry, you will! For now, do the muscle-up progression (see video) or it is 4 pull-ups and 4 dips per muscle-up.
Muscle-up Progression
Snatch must be a full squat snatch from the ground. No power snatching to overhead squat is allowed. If you power snatch to overhead squat and count the rep, you may not say you did this workout as RXd. Scale weights as needed.
Snatch Video
Check out how fast this CAN be done:
The final heats of the Muscle-up/Snatch Event at the 2010 CrossFit Games:
Womens Heat 4 - video [wmv] [mov]
Mens Heat 4 - video [wmv] [mov]
Post times and modifications to comments.
This is going to hurt...haha.
ReplyDelete12:34 RX'd
ReplyDeleteMuscle-ups were frustrating. Yeah Chad it hurts...pride more than anything else.
19:00
ReplyDeleteDone with:
muscle-up progressions
70lb squat snatch
22:57.
ReplyDelete4 pullups and 4 ring dips in place of each muscle up. Still using the band.
65lb squat snatch.
9:58
ReplyDeleteDone with:
Muscle-ups
115 lb squat snatch