CrossFit Skill/Strength 1) 1×20 HBBS for the last time EVER!!! Well till next time. then Conditioning 8 Min AMRAP 100WB Max Muscle Up Post your scores to the Whiteboard.
CrossFit Skil/Strength 1) Snatch: 1-1-1-1-1-1 then Conditioning For Time 30-20-10 Wall Ball KB Swing Burpee Post your scores to the Whiteboard.
CrossFit Skill/Strength 1) 15 Min Muscle Up Practice/progression then “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard.
Skill/Strength Skill/Strength 1) Rope Climb: 1×10 then Conditioning 6 Rounds NFT: 8 Front Rack Lunge ~Heavy 8 Ball Up 8 Back Extension ~Wtd if necessary Rest 1:00 Post your scores to the Whiteboard.
CrossFit Skill/Strength 1) Last week of 20RM I promise! then Conditioning: 10 Rounds 1 Min AMRAP 5 Power Snatch 75/55 Double Unders Rest 1Min Post your scores to the Whiteboard.
CrossFit Skill/Strength 1) 1x20RM HBBS +35# then “Conditioning: 6 rounds 4 Deficit handstand pushups 6/3″ 20 double unders 8 Russian kettlebell swings, 32kg/24kg ” Post your scores to the Whiteboard.
Huh? Let me explain. It isn’t enough to just show up do the work, come back and do it again. We write a pretty comprehensive program around here and as such should have exposed some glaring weakness. Pull Ups, pistols, muscle ups, etc.. For todays work you’re going to pick two separate movements and reps or progressions of said movements and do them...
CrossFit Skill/Strength 1) EMOMx10: 3 Wall Facing HSPU *Strict **If you cannot perform 3 Strict HSPU for the full 10 min, complete as many rounds as possible then proceed to appropriate scale. Kicking up is acceptable as a scaled option if you are not ready for wall facing as well. ***Kipping is not an acceptable scale, nor is multiple abmat cakes, or flailing...