2
Mar
Friday, March 3rd
Skill Work
10 minutes of practice:
Bar Muscle-Up
Conditioning
6 rounds, each for time, on the 3:00:
Power Clean
Front Rack Lunge
Burpee Tuck Jump
Men use two 50lb dumbbells. Women use two 35lb dumbbells.
Reps by Level:
Bubbles: 6 reps of each
Blossom: 8 reps of each
Buttercup: 10 reps of each
Be sure to read all of the movement standards for 17.2 before attempting the wod:
https://games.crossfit.com/workouts/open/2017/17.2#movementStandards
New standard here: Only your hands, and no other part of the arm, may touch the pullup bar to assist the athlete in completing the rep of a bar muscle up.
10 Minutes of bar muscle up work. Worked on stringing a few together. It’s likely going to be doubles and singles tomorrow.
3 rounds of hardcore bubbles before I had to get to work. Trying to get comfortable with the movements. Added 1 bar muscle up to the last round.
c2b practice – still big time struggles with the shoulder/wrist ROM but actually hit my chest to the bar a couple times
conditioning: mostly blossom with 40# dbs. tried to cheat the front rack as much as possible need to double check the rule book.
c2b practice – still big time struggles with the shoulder/wrist ROM but actually hit my chest to the bar a couple times
conditioning: mostly blossom with 40# dbs. tried to cheat the front rack as much as possible need to double check the rule book.
Every 3 minutes for 6 rounds w/ 24kg dumbbells:
5 Hang power cleans
5 Front squats
5 push-press
Max hollows
1:25/1:06/1:02
Blossom @ 25lb
Blossom @ 25lb
bmu practice: switched to thumb over bar death grip and worked on doubles
a little blossom bubb (6PC) with 35pounders
Bubbles 6 @ 25lb
Bubbles 6 @ 25lb
if i make it back to nyc in time tonight, i’m excited for the person who is going to teach me how to do a bar muscle up!
if i make it back to nyc in time tonight, i’m excited for the person who is going to teach me how to do a bar muscle up!
jump bended knees t2b
banded pull ups
learned to kip #sortof
#workoutwithrob = beast
jump bended knees t2b
banded pull ups
learned to kip #sortof
#workoutwithrob = beast
5 bubbly rounds
BMU practice – with spot and bands- so close!
get it girl!!
5 bubbly rounds
BMU practice – with spot and bands- so close!
get it girl!!
Yay I’m allowed out of the sling! 5rounds 20 static scap raises
Yay I’m allowed out of the sling! 5rounds 20 static scap raises
Did 2-3 chest to bar pullups in a row, still a ways to go for the muscle ups
Blossom at 35#
Did 2-3 chest to bar pullups in a row, still a ways to go for the muscle ups
Blossom at 35#