Team WOD
2 person team, 1RFT, 16 min cap
- 60 Clean & Jerk (135/95#)
- 60 Burpees over box 20"
Skill
- Muscle Up Progressions
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.
WOD: This workout consists of a 2 person team with only one partner working at a time. During the clean and jerk, Partner A works while partner B rests. Switch as needed. During the Burpee-over-the-box, partner A works while partner B holds the bar in the bottom position of the back squat. Switch as needed, however, you MUST switch if the bar is dropped. Bar must be re-racked in the back squat before Burpees may begin again! Don't worry, 16 minute time cap.
Skill Work: Watch perennial CrossFit Competitor, Jason Kalipha, demonstrate every MU progressions in this video. Grab a trainer and show them where you are at on the road to Muscle Ups. Pick a focus area and spend 15 minutes getting better.
ROUTINE IS THE ENEMY.