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Muscle-ups or Strict Pull-ups: 3x Max Rep & 4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings – SNORIDGE CROSSFIT

Muscle-ups or Strict Pull-ups: 3x Max Rep & 4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

SnoRidge Crossfit - DSC_0860Muscle-ups or Strict Pull-ups: 3x Max Rep

Muscle-ups or Strict Pull-ups 3x Max Rep

Rest as needed between sets

BTWB

4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)

BTWB  

SnoRidge CrossFit_KB SwingPhoto by @robcwilson

Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.

Conquering Your First Strict Pull-up

THE OPEN BEGINS FEBRUARY 23.

Pull-Up Virtuosity: Part 1

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