Tuesday Workout: Muscle Ups and an AMRAP

Great job to all our Open competitors on 15.2 this past weekend!  Onward to 15.3!

STRENGTH/SKILL

Muscle Up, AMRAP x 3 sets

Notes: Work on muscle up skill work if you don’t have muscle ups, and work in sets of strict pull-ups or some variation

WOD

Level 1

AMRAP 7:

  • Dumbbell Hang Power Clean x 15
  • Dumbbell Push Press x 15
  • Jump Rope Single x 50

Level 2

AMRAP 7:

  • Hang Power Clean (115/85) x 15
  • Shoulder to Overhead (115/85) x 15
  • Double Under x 50

Notes: If you are doing level 2, scale double unders to 2x reps.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Nutrition Seminar Thursday, March 12 at 530pm

2. Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

12 thoughts on “Tuesday Workout: Muscle Ups and an AMRAP

  1. 5 strict PUs
    2 + 15 @ 75#

  2. 8-10 RR w/ high box
    2 + 11 @ 85# , subbed box jump for Shoulder to Overhead (shoulder pain)

    1. did power clean, not hangs

  3. Kipping pullups 3 sets of 3
    3+23

  4. Strict pull ups 6-6-5
    WOD 2+16 @100#

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