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Another Triplet

Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate?

ARTICLES

+ Your Practical Guide For Dental Decisions – Part 1 – Whole 9

CrossFit WOD for Thursday 2/9

for time:
2000m row
30 pullups
30 box jumps, 24/20″
1500m row
20 pullups
20 box jumps, 24/20″
1000m row
10 pullups
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

push presses
KBS
lunges
situps
ring or bent over rows
squats (optional: goblet, OH, air, etc.)

20 burpees BEFORE each movement.

CHIEF

G$, the chief

THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend to your strengths? Did you time the work properly to maximize the allotted time? So many factors, but a focus on one or more could lead you to better results.


ARTICLES

+ Exposing the Importance of the Functional Movement Screen (FMS) – Breaking Muscle


CrossFit WOD for Skills Friday 1/6

“THE CHIEF”

max rounds in 3 minutes:
3 power cleans, 61/43kg
6 pushups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

Compare to 2016 1014. Post all five scores to whiteboard.


Olympic Weightlifting WOD – w2d3

overhead squat, snatch, clean + push press + jerk

Are you honest and consistent?