10 Over & Backs
10 Kneeling Lat Stretches
5 In-place Inchworms
10 Thread the Needle
Barbell Warmup: With an empty bar, in Snatch grip, and perform 5 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, Power Snatch from mid shin
Pull Up warmup on rig: On rig, perform 5 reps of: Scall Pull ups, Kip Swings, Strict Pull Ups, Kipping Pull ups. If doing Buddha Pull ups of ring rows in the WOD, practice those. If doing Table rows, set up table row area.
12 Min practice:
Muscle Up work or Pull Up work
Video courtesy of CrossFit HQ and Rogue Fitness, respectively. I know it’s been a while since we have done any committed work on muscle ups, but it is something to add into your training for sure! If you are not at the muscle up level, work on your pull up strength or technique during this time. If you are at the muscle up level, try a few of these tips and tricks.
30 Power Snatch (95/65)
30 Am. KB Swings (53/35)
High volume on reps with a lighter weight in the lifting pieces of today’s WOD, so look for smooth, fluid reps. Don’t let the light weight make you start muscling the bar or KB up. Use technique to save the arms/shoulders for the pull ups.
Bar weight -> 75/55 -> as needed
Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Row
KB weight -> 35/25