WOD 3 Nov: Muscle up month

03 Nov

Strength: Back squat – 5/3/1 strength protocol working off 90% 1RM perform 5 @ 65%, 5 @ 75% and 5+ @ 85%

Skill: False grips and muscle ups (I’ll be hitting up lots of muscle up work throughout November as my skill of choice)

Finisher: Back extensions

Visiting CrossFitter Henry from Delaware


One thought on “WOD 3 Nov: Muscle up month

  1. Cheers Chris, enjoyed the muscle-up practice today – really need to work on holding the false-grip though!

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