Friday, April 1, 2011


30 Muscle-ups for time

Brandon Pastorek 4:20. Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 100326.


Enlarge image

For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift.

"The Position: Part 1-The Double-Under" by Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

"The Reebok CrossFit Open in Their Own Words: Week 1" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Graham Holmberg by Reebok - video [wmv] [mov] [HD mov - Download Only]

Brandon Pastorek on today's WOD - video [wmv] [mov]

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Mike Livergood said...

12:25rx'd, had a problem with the last rep.

Zarko said...

7:48rx´d (Jun 07, 2011)