WOD Blog
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CrossFit WOD 182808(Time, Rx2) (Rx) 3 Rounds for Time *5 Bar Muscle-ups *7 Power Clean and Jerks (115/75 lb.) _______________________________________________________ (Rx2) 3 Rounds for Time *5 Jumping Bar Muscle-ups *7 Power Clean and Jerks _______________________________________________________ GOAL: 5min cap / Quick and Fast The Clean and Jerks should be done in roughly 15 seconds. Athletes who are proficient at Muscle-ups should attempt big sets, unbroken for all three rounds. For athletes who have 1 or 2 unbroken Muscle-ups, make sure they are able to keep moving and take small breaks between reps. SCALING: Bar Muscle-ups: Scale to banded Bar Muscle-ups or Jumping Bar Muscle-ups. Use a challenging version to achieve the desired stimulus. Power Clean and Jerks: Scale load as needed. All 7 should be done unbroken and quickly each round. (Rx2) Jumping Muscle-ups: Scale to Jumping Chest- to-Bar Pull-ups, doubling the reps if needed.
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