Jess smashing out some Chin ups!!
Skill work – 15mins
Muscle up practice or strict ransition work
If you have MU – practice them strict first, if you are working to getting MU focus on strict transitions with a little play with the kip.
4 rounds, not for time
250m row sprint or 200m sprint
8/8 x Pistol squats (quality!)
5-15 Ring push ups – perfect
Extras 5.30pm – If you are looking to give Opens a good shot more competitively please try and make it to these sessions. I will be programming for more advanced movements/skill/WODs however all welcome to attend just like any WOD we will adapt individually as needed.
Opens 11.1
10 min AMRAP of:
30 Double-unders
15 Power snatch
Mobility / prehab / rehab work
2 comments
CrossFit Base says:
January 23, 2013 at 17:18 (UTC 10 )
Pip 3+30+8
Kez 3+30+2
Jess 4+14
Pottsy 5+6
Adz k 2
Wilko 4
Will 5+30+13
BJ 7+22
Chrispy 4+30+10
Ev 7+24 (50kg DL sub snatch)
Lee says:
January 30, 2013 at 13:03 (UTC 10 )
Lee 4+30 (20kg snatch)