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CrossFit WOD for 1/29/2014

By January 28, 20142 Comments

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

Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Rafa says:

    Ahhhh this WOD and those double unders! Good luck everyone!