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Muscle Ups, Stairs, and Thrusters for 12/9/2015

Ring Muscle Ups return to the programming today.  We haven’t seen them for a little while.  We have been concentrating on bar muscle ups and developing the strength to achieve the bar muscle up.  If you have recently achieved your first bar muscle up, give it a try on the rings today.

This WOD is also an adaptation of a CrossFit mainsite WOD.  The Mainsite WOD had a 100m sprint and shorter rounds.  But, since we are on the 3rd floor, we will run the stairs instead.  Get through the first two movements quickly, only the Thrusters count.

CrossFit Alloy WOD for 12/9/2015

Strength:
Back Squats:
Every 2 Minutes for 10 Minutes:
1, 1, 1, 1, 1 (90%)

MetCon:
3 x 4 min Rounds:
5 Muscle Ups
1 Stair Climb
ME Thrusters (135/95)
Rest 3 Min

Post Total Thruster Reps to Comments

7:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 x 4 min Rounds:
    3 Muscle Ups (may be Bar)
    1 Stair Climb
    ME Thrusters (115/75)
    Rest 3 Min

    Brass:
    3 x 4 min Rounds:
    5 Chest to Bar Pullups (may be banded)
    5 push-ups (may use knees)
    1 Stair Climb
    ME Thrusters (95-75/65-55)
    Rest 3 Min

    Bronze:
    3 x 4 min Rounds:
    5 Pullups (may be banded) or Ring Rows
    5 push-ups (may use knees)
    1 Stair Climb
    ME Thrusters (55/35)
    Rest 3 Min