08/19/2016 Happy Friday!

Coach John got the pleasure of meeting CrossFit Founder, Coach Greg Glassman, last weekend.  LUCKY!

Coach John got the pleasure of meeting CrossFit Founder, Coach Greg Glassman, last weekend. LUCKY!

WOD:

1-2-3-4-5…
Front Squat (185/135lb)
Bar Muscle Up
AMRAP 10min

A fun AMRAP. As far as you can go in a 10 minute couplet, with a heavy load + Gymnastics movement. The Front Squat needs to be taken from the ground —you can Squat Clean the first rep. Top performers should aim to get 10+ rounds.

Beyond Rxd: The Front Squat is intended to be a heavy load, but you guys should still be able to do the sets unbroken at least up until round 7 or 8.  You should aim to keep up with big sets of the Muscle Ups too, ideally unbroken up until sets 7 or 8.

Rxd:  You should have the same goal going into the Front Squats as the Beyond Rxd category, but the Bar Muscle Ups may need to be broken down more often.  Which is totally fine, as long as you can do 1 at a time with minimal rest in between. The sets start out pretty low so this is a great practice opportunity for those who are just getting their Bar Muscle Ups.

Fitness: Use a Front Squat load that is heavier than normal.  You should feel a little uncertain about it. If you like, you can squatting from a Rack if there is enough room so you don’t have the added pressure of having to Clean the weight. The weight should be heavy enough so that more than 6 isn’t possible unbroken. Watch your technique. Use Jumping Chest to Bar Pullups as the Muscle Up scale or Jumping Bar Muscle Ups. You can expect these guys to get a few more rounds done than the RX folks given the skill level of the Jumping Pullups required vs the Muscle Up.

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