Thursday

221201

Workout of the Day

Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
4 squat snatches

♀ 125 lb ♂ 185 lb

Post rounds completed to comments.
Compare to 181120.


Scaling:
If muscle-ups are not yet developed, intensity is less important than facilitating practice and technical refinement. Reduce the reps so you can move through without failing on the gymnastics half of this couplet. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
3 strict muscle-ups
4 squat snatches

♀ 105 lb ♂ 155 lb

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
5 ring rows + 5 push-ups
4 squat snatches

♀ 45 lb ♂ 65 lb

Podcast: Why the CrossFit Open Is Special — With CEO Don Faul and Adrian Bozman

“What makes (the Open) worth it is all the things we’ve been talking about so far — the camaraderie, the fact that anybody can do it. What a confidence boost to take anybody who’s not athletic, isn’t particularly health-conscious, and over the course of time they can enter into something like this and see success, whatever that looks like to them. Maybe it’s just the fact that they did it … and that’s worth far more than any combination of movements that’s gonna come out of the Hopper.” — Adrian Bozman

Listen Podcast: Why the CrossFit Open Is Special — With CEO Don Faul and Adrian Bozman