Silly Bullshit
By Mark Rippetoe
It is incumbent on you to educate yourself. When information is issued from a position of authority, be sure you have the tools to recognize what is sound advice and what is silly bullshit.
WOD:
P1. 1 Snatch pushpress+ 3 pause overhead squat (50-60% of 1 rm OHS, 3 second pause) x 5 rounds. (12 min.)
P2. 10 min double under work: Flight Simulator. 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5. All sets must be unbroken, and rope must stop between each set. Scale to Double-unders: 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2.
CWOD:
P1. PRACTICE for 10 minutes:
Muscle up transition skill work
Muscle Up Prep from CrossFit Games Breakdown 12.4
, start watching at 4:10
P2. AMRAP 3 min x 4 rounds w/1 min rest. (95,135#)
1 power clean, 1 shoulder-overhead, 1 back squat, 1 back-overhead
2 power clean, 2 shoulder-overhead, 2 back squat, 2 back-overhead..
continue as long as you can within the 3 min time.
(each time you drop the bar in the set make a tally and at the end of the entire workout complete that many reps in strict pull-ups)
Muscle up transition skill work
Muscle Up Prep from CrossFit Games Breakdown 12.4
, start watching at 4:10P2. AMRAP 3 min x 4 rounds w/1 min rest. (95,135#)
1 power clean, 1 shoulder-overhead, 1 back squat, 1 back-overhead
2 power clean, 2 shoulder-overhead, 2 back squat, 2 back-overhead..
continue as long as you can within the 3 min time.
(each time you drop the bar in the set make a tally and at the end of the entire workout complete that many reps in strict pull-ups)
