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?

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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:

"KB"

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.

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

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Raise a Glass For #ChampagneFriday

Because life is better with bubbles.

Jessie, Lucy, and Dorian

We hope you guys had a great holiday full of family, friends, food, and fun!

Now it's time to get back to work.

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WOD

A.
tabata front squats, 61/45kg

B.
"LYNNE"
5 rounds for max total reps:
bench press, BW/.7BW
pullups

C.
tabata front squat, 45/30kg

Post scores to whiteboard!

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Most, Most, Most: Safety vs Intensity - CrossFit Journal

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300fps Muscle-Up

1.) Kip to horizonal.
2.) Sit up hard.
3.) Pull up and over the rings.
4.) Vertical forearm before the dip.
5.) Full lockout of elbows
6.) Maintain false grip. Drop. Repeat.

Simple, eh?

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WOD

9-6-3 reps for time:
muscle-ups
cast wall walks
handstand pushups

Holy gymnastics Batman! Execute your movements well technically and efficiently: up & over the rings, keeping the body-line extremely tight, and the triangle concept!

Post time to comments.

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"Form vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]

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