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Muscle-up Mania

Muscle-up Mania

You guys remember this workout? Terrible.

Warm-up: LAX Ball VMO (5 Minutes), 10 Barbell Weighted Lunges (45/25lbs), Run 400m, Middle Split Stretch on Wall (1 Minute)

Front Squat: 60%x5, 65%x5, 70%x5, 75%x5

MetCon – For Time:
21-15-9
Hang Power Snatch (95/65lbs)
Tuck Jumps

Finisher: 50 Reps of Ab Work

Whenever someone gets his or her first muscle-up, it’s a HUGE deal! If that person hasn’t been CrossFitting for a long time then he or she may not realize the magnitude of that achievement. I am thrilled to announce to you Ktowners that Meaghan Galindo rocked Ktown’s world with a muscle-up today after about 20 minutes of technique work and about 4 goes at the real thing! Her final try and successful muscle-up (which we happened to get on film) just happened to be a feat of pure strength. Way to go Meaghan! We are so pumped for you! Oh, and did I mention she has been CrossFitting for 1 month…

Practice that transition every day,
<3 Coach Miss J

By | 2017-04-25T14:38:44+00:00 March 7th, 2012|CrossFit Ktown Knoxville, Uncategorized|2 Comments

2 Comments

  1. G8rDave March 8, 2012 at 1:11 am

    12.3 is going to be a suck-fest! 18 minutes of fun.

  2. G8rDave March 8, 2012 at 1:12 am

    Oh, and Way To Go, Meaghan!

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