Tuesday, January 29, 2013

Acquiring Skills and HBD KB

Sarah M and Tony

Every 5-6 weeks we hit an acquisition week (this week!) where we try to focus on skills and give you the proper progressions for the more complicated skills.

How'd the snatch balance go?


WOD for Wednesday 1/30

3 rounds for QUALITY:
  • 1 minute rope climbs
  • 1 minute rest
  • 1 minute overhead hold
  • 1 minute rest
  • 1 minute muscle-ups
  • 1 minute rest
  • 1 minute russian twists
  • 1 minute rest
then to celebrate:


as many rounds as possible in 7 minutes:
3 handstand pushups
5 kettlebell snatches, 24/16kg
7 knees-to-elbows

The first workout is for skill development. Post "KB" rounds to whiteboard.


Is getting too much intensity or volume hurting your CrossFit WOD? Listen up to the newest Barbell Shrugged episode:


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