WOD

Beaverton Strength and Conditioning – CrossFit

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A: Bar Muscle up Skills Practice

“Gymnastics Skills Practice:

(12 Minutes)

Bar Muscle Up

Master each step before moving on.

1) Small Kip

2) Kip with straight arms, pull with lats, shoulders behind bar

3) Kip + Hip to bar

4) Transition

5) Hip to bar + Fast sit up/transition”

B: Metcon (Weight)

20min EMOM

Thruster: 2*

Burpee over bar: 6

*Work up in weight to heaviest double over the time – first rep should be a cluster (Squat clean Thruster)

Categories: WOD

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