Muscle Up Transition Video

CrossFit must have been listening to me talking about working on the Muscle Up transition, this web because they went ahead and posted another video of a new Muscle Up transition drill.

Workout of the Day

Strength/Skill, thumb Week 5 of 6

Clean and Jerk

2 Clean and Jerk OTM for 7 minutes.  Take 10 minutes to warm up to your target weight.  If you are comfortable and moving well, you may add 5-10# to your last effort.

Conditioning

Open 15.4

AMRAP 8

3 Handstand Pushups

3 Cleans

6 Handstand Pushups

3 Cleans

9 Handstand Pushups

3 Cleans

12 Handstand Pushups

6 Cleans

15 Handstand Pushups

6 Cleans

18 Handstand Pushups

6 Cleans

21 Handstand Pushups

9 Cleans

24 Handstand Pushups

9 Cleans

27 Handstand Pushups

9 Cleans

Men clean 185, Ladies clean 125

This is an Open WOD.  I recommend doing as prescribed if possible.  If HSPU are still a goal, do 1 Wall Climb for every 3 reps of the Clean – so 1 WC for the first 3 rounds, 2 WC in the second 3 rounds of Cleans, 3 in the 3rd.  This is less than our normal 3 for 1 scaling of the HSPU, but it will keep you moving and the WOD will be a little more balanced.  Doing 9 WC will cause a dump of intensity even for athletes with the shoulder stamina of Hercules.