WOD
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 Coach JToday, we have a high-skill EMOM that combines bar muscle-ups and max dumbbell snatches. Find a variation for the first minute of bar muscle-ups that you can complete in 40 seconds or less. We’ll take time practicing this movement and dialing in workout variations in the warm-up. |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
| CrossFit 20251117 | Upperbody Strength 20251117 | Other Results | Feast of Flexibility 🦃 |
CrossFit 20251117(Reps) WARM-UP: 200m walk 2sets: :30 Cobra stretch to downward dog 10 PVC overhead squat :20-:30 bar hang Single-arm dumbbell overhead walk, right Single-arm dumbbell overhead walk, left – Single-arm walk 50 ft out and back. SKILL/STRENGTH: 3 sets: 5 single-arm DB overhead squats, right 5 single-arm DB overhead squats, left WOD MOVEMENT REVIEW & WARM-UP: 2 sets: 2 bar muscle-ups or workout variation 6 alternating dumbbell snatches – Light weight on round 1 and then intended workout weight on round 2 WOD: EMOTM x 15mins Rx: STIMULUS 50+ total snatches Min 1: 3 bar muscle-ups Min 2: Max-reps alternating DB snatches (50/35) Min 3: Rest MODIFICATIONS: -Bar muscle-ups, modify reps first down to even just a single rep each round then movement, e.g., jumping or 5 ring rows + 5 push-ups -DB snatches, modify weight to perform 10+ dumbbell snatches through all rounds STIMULUS NOTES: 50+ total snatches Bar muscle-ups in :45 or less 10+ dumbbell snatch reps/1:00 Built-in rest for some recovery, but muscle fatigue will impact later rounds STRETCHING: 1:00 couch stretch/side :30 child’s pose
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