Back Squat / Muscle-Ups (with VIDEO!)

Crossfit WOD: Back Squat 5-5-5-5-5

My Workout: bar muscle-up practice, followed by back squat.

MU: 2-2-1-1-1-1-1-1-1-1-1-1-1-1-1-2-3-1-1 = 24 total

Most of the MU’s were done with a smooth, 2-arm transition. About 5 were the awkward, 1-arm at a time, didn’t-pull-myself-up-high-enough transition (if you’ve ever done a MU, you know exactly what I’m talking about!).

BS: 5-5-5-5-5-5-5
65 / 95 / 95 / 95 / 115 / 115 / 135

Good form on squats, well below parallel.

Newer DL Vidi

From late-August (about a month newer than the DL video below). I’ve gotten some feedback on this, and it is pretty good technique other than some fine-points:

• keep head in neutral position (chin-down)
• hips start up before torso on first-rep
• full-extension at top