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by Marlies Severyn

“Bar Down”

Coach Creation WOD

1.3K 36
  • For Time
  • 15 Cleans (155/125 lb)
  • 10 Burpee Box Jump Overs (24/20 in)
  • 12 Toes-to-Bars
  • 10 Burpee Box Jump Overs (24/20 in)
  • 9 Chest-to-Bar Pull-Ups
  • 10 Burpee Box Jump Overs (24/20 in)
  • 6 Bar Muscle-Ups
  • 10 Burpee Box Jump Overs (24/20 in)
  • 3 Cleans (155/125 lb)

For the cleans, a power clean or squat clean is acceptable. Burpee Box Jump Overs aka BBJO – 2-foot take-off and landing; heels must pass behind the vertical plane of the bar, and both feet touch the bar overhead at the same time; chest must clearly contact the bar on chest to bar pull-ups; bar muscle up must demonstrate lockout at the top, front uprise is allowed.

Scaling

Suggested options for the cleans are 135/95 lb, (or 95/65 lb); burpee step-overs at a height that keeps the thigh parallel to the ground when stepping up; bar work- use the most challenging movement as the fewest reps. If needed, use bands but keep the movements as written. Jumping bar muscle-ups are recommended if using this scale.


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