WOD

 

Strength/Skill:
Press
5 @ 40%
5 @ 50%
3 @ 60%

5 @ 65%
5 @ 75%
5+ @ 85%

GP WOD
3 RFT
25 dumbbell push jerks AHAP
50 double-unders
25 weighted step-ups AHAP
50 double-unders

OPEN WOD
3 RFT
25 dumbbell push jerks 50/35
50 double-unders
25 weighted step-ups 50/35
50 double-unders

Supplemental

“Snap to hollow”

5×5

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| HOW THE HOLLOW CAN HELP | …… -Later we will be showing how this drill can help in the kipping ring muscle-up. – Here is a drill to begin to work on. You want to master this drill in order to perform it on a more dynamic apparatus (i.e.: the rings) ….. 🔹Your homework: 1. Perform 4sets x 10reps of “Snap to Hollow” …. Key Points of Performance 1. Start in a tight arch with only heels & shoulders on floor . 2. Squeeze glutes fast as you pull ribs down & turn pelvis under . 3. You don’t want the heels higher than than shoulders/chest (this means you are using too much foot drive” and not enough core) . 4. Eyes should be glancing at toes (not ceiling). This eye gaze will help keep ribs tucked & help for our drill later. …. 🔹Want to learn much more?! Join us for a weekend of learning & fun INFO/REGISTER link in bio or training.crossfit.com ….. demo’d by #cfgcoach @pamelagnon …. #therxisunderstanding @crossfit @crossfittraining @cfgymnastics #crossfit #crossfittraining #cfgymnastics

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