1/20 Technique Tuesday

For this of you who have a muscle up, today's workout is a classic CrossFit test piece. If you don't have a muscle-up, you'll be working your dips and pull-ups today. Check out this CrossFit video on properly executed ring dips. We are looking for movement of your ENTIRE body, not just your torso. This is true for bar dips (on the matador) and ring dips. 

Today's Workout
Front Squat Wendler Week 2
5 reps at 50% 1RM using 3 2 1 Tempo
5 reps at 60% 1RM using 3 2 1 Tempo
3 reps at 70% 1RM 
3 reps at 80% 1RM 
Max reps at 90% 1RM
then
30 muscle-ups for time
scaled version
3 rounds for time of 
20 pull ups
20 dips


Mind, body, spirit book club meeting tonight sat 5:30pm at the Bozeman Wellness Center