Wednesday June 7th 2017

CrossFit

Skill/Strength

Strict Pull Up: to a set at 9RPE, then 15% Drop 15 min Cap

Conditioning

Three rounds for time of:

50 Double-unders
25 Wallball "2-fer-1s", 20/16

*Scaling the 2 for 1 is not "Throw squat twice drop the ball repeat". Scaling is either A: Medball clean and wall ball or B: Wallball toss + Med ball FS. If the ball hits the floor its a no rep. Meaning If I do 24 unbroken 2 for 1's and ghost ride the ball on the 25th thats a no rep. Repeat. If I do the same after either scale it is also a no rep. The emphasis of the 2 for 1 is not just to make wall ball harder, it is to increase already evident accuracy by demanding optimal timing, and also developing hip turn over speed. Therefore, whatever route you choose, catch correct, and be quick with the hips.