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Tuesday, November 19, 2019

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OlyNastics

WOD Review then warm up all together: 2x: 1 indoor loop, 10 PVC pass thru, 5/leg stationary fwd step into grinding Spiderman, 5 PVC snatch balance, 10 hanging shrugs, 20 jump rope

Skill SOD

In 12 minutes, practice 1-3 drills: (WATCH & SAVE THESE VIDEOS!)

Muscle-up practice: (low rings transition drill) https://www.youtube.com/watch?v=Fz5kF7rpFEg

Ring Swinging drills: https://www.youtube.com/watch?v=v5Oum5TCYs0

Kipping Pull-up practice: https://www.youtube.com/watch?v=I1U2yxGpptU

Butterfly pull-up Practice: https://www.youtube.com/watch?v=zcW65e_AUl4

Pull-up Negatives if you are still working on pull-up strength: https://www.youtube.com/watch?v=9hc_iJ9tlOQ

Watch the videos of the skills you want to improve upon/get and then during class, implement some of these drills.

WOD prep

7 min to build to snatch weight and WOD set-up

WOD

For time: “CrossFit Linchpin Test #11” (20 min time cap)

7 Squat snatch (RX+ 185/135) (RX 155/105) (50+ 85/55)

11 Muscle-ups (RX+ Ring) (RX Bar M-ups) (50+ & Mod: 11 Ring dips & 11 Pull-ups)

100 Dubs (Mod: 200 singles)

11 Muscle-ups

7 Squat snatch

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