Wednesday, March 18

After watching 15.3 and seeing people get their first muscle ups and seeing a few of you get so close but not quite I really want to make sure you keep working on these skills after the Open. Like I said Monday, there is no better motivation that to not give yourself a choice. But now that the workout it over what happens? Even if you go that first muscle up the work isn't over. Now it's time to work on consistency and efficiency with the movement. If you didn't get the rep let's look at why and figure out where to go from here.

Just please don't find yourself in the same situation next year!

It looks like the Open will continue to get harder and have higher skill movements. So if you know you have a weakness now is the time to attack it. Don't just brush this workout off or sulk in not getting that one rep. Start working for next year. If you begin working now there is no doubt you will get there.

Here's a link to CrossFit Invictus' muscle up progression part 1. Please start with part one, even if you think you are close. Follow the steps and you will get there. Jump around and be impatient and it will take much longer. It's up to you.

Workout for Wednesday, March 18 Overhead Squat - Build Up to 50% of Front Squat, then... 15 minutes to Build Up to Heavy Three Overhead Squats **From Floor**

10 min AMRAP: 30 Bar Facing Burpee Buy In, then 9 Hang Power Snatches (75/55) 7 Back Squats (75/55) 5 Handstand Push Ups

Beginner Strength 5X5 Overhead Squat Starting at 45/22