Muscle Ups
Squat Snatches @ 135/95

WOD Guidance:
Today we have two of the highest skill movements that you’ll see in CrossFit. This workout combines high forces, quick changes of direction, coordination, and flexibility. Expect your coach to go through a full ring muscle-up progression, and follow it with two or three weight builds on the squat snatch. Inevitably on muscle up day, we get the question; “Can I do bar muscle-ups instead of ring muscle-ups?” While the answer is up to your individual coach, I can tell you that today’s workout is meant to be done on the rings, not the bar. One struggle that we can have on ring muscle-up days is figuring out how to get a sufficient stimulus out of a point in the ring muscle-up progression. One way of making the transition “feel” more like a muscle-up is to do a lengthy support at the top of each transition. More advanced athletes can even add in 1-2 ring dips at the top to make this movement even more challenging.

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Box Brief:
FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8am-9am
TILT Sudbury – 31 Union Ave Click HERE for all details