For Time:
5 Rounds
12 Over Head Squats (95#/65#)
6 Muscle Ups
Post time to Comments.
Coaching Tips: Can't do a muscle up? For this workout you will modify it by doing parallette push ups or ring dip push ups. Most failures in the execution of the muscle up happen in the transition from the pull up to dip. To help strengthen your shoulder and chest muscles for the transition, achieve depth while doing the parallette and the ring push up as the modification. Think shoulders well below the elbows before full extension. Try to get your thumbs to touch your chest by your arm pits.
Good luck to Captain Ed Aceves and Tina Flores with their Crossfit Level 1 certifications this weekend!
Check out Kim Dibble executing the perfect Jump out of her Jump Squat. THAT is what we meant by 6"! I think Newman is measuring it in the background…
5:30am
Briley 9:23
Ken 11:10
Dr. Don 9:44 Rx
Steve 21:29 Rx
Newman 10:34 Rx
Paul 12:00 Rx
can you see the string from the ceiling pulling Kim? JK…nice job Kim! Miss you all!
Have fun Ed and Tina! It will be an experience that is very, very, wonderful and unique!
Gosh Paul, when I read these coaching tips I could hear your voice shouting to me:
“More cowbell, more cowbell!”
FYI, I had no trouble at all getting my shoulders well below my elbows for ring push-ups. It was that back up part that was hard 🙂
Capt Ed and Tina go represent CFEC!! Don’t let those knees touch on your burpees!! That’ll make Paul “dancin” mad!
Hey, the rest of you C-fec’rs don’t ever drop your spare change (or OH squats) around Don. He’ll pounce and steal your lunch money. Good job this morning buddy.
Thanks for leaving me enough change to buy a chocolate milk.
8:00am
Elizabeth 13:30
Michelle 14:10
Marie 17:19
Liza 16:09
Tiffany 18:19 Rx
Rose 15:35
Julia 18:12
Jason 24:22 Rx
Mike 9:02
Tony 23:21
9:00am
Dusty 8:54 115#
Kim 13:04
Teshina 13:30 95#
Chad 46:38 Rx (4R)
Dano 15:15 115#
Lisa 14:46 Rx
10:00am
Laurie 11:51
Brandon 30:13
Yvette 14:07
Bernice 18:07
5:00pm
Bill 9:40
David M. 8:37
Taylor 11:02
Courtney 13:46
Pam 9:18
Michelle 12:40
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