The CrossFit WOD for 1/29/2014:
Skill:
Muscle Up Progression
MetCon:
With an 8 Min Cap:
50 Burpees to the Plate (45lb Plate)
50 Hang Power Cleans (95/65)
Double Unders for remaining time
Every Burpee ends when the hips open completely while standing on the plate.
Post number of Double Unders to Comments
Scaling:
Skill: Everyone is Platinum. We have a few athletes who are on the brink of assisted bar Muscle Ups and some who need to learn the transfer on the rings. Wherever you are, take some time to work on the proper mechanics.
MetCon:
Platinum: As written above.
Steel:
8 Min Cap:
40 Burpees onto a 45 lb Plate
40 Hang Power Cleans (95/65)
Double Unders for remaining time
Brass:
8 Min Cap:
40 Regular Burpees
40 Hang Power Cleans (75/55)
Single Unders for remaining time
Bronze:
8 Min Cap:
30 Regular Burpees
30 Hang Power Cleans (65/45)
Single Unders for remaining time
Ahhhh this WOD and those double unders! Good luck everyone!