Tuesday 170207

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Skill

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Bar Muscle-ups/Chest-to-Bar Pull-ups

Both movements seen in the Open for the RX division. Today we’ll spend some time coaching the fine points of each with each of you. 

If you have them, pick one and accumulate some practice reps. If working on C2B, use this as movement prep for today’s WOD.

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WOD

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Complete for time:

30 – 20 – 10

Power Clean, 135#/95#

Double-unders

30 – 20 – 10

Pistols

Chest-to-Bar Pull-ups

Complete all of the Pwr Clean and DU reps then the Pistols and C2B.

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As seen on the gym floor, that right there is a small candy bar, a reward for completing the work. Find your motivation where you can!

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In-House Comp Workouts!

Here they are. Straight-up CrossFit. Go fast, lift heavy.
WOD1: Swingin’ Balls
AMRAP 7:00:
5 Burpees
10 Wall balls, 20#/14# (Masters Men 50+ use 14#)
15 KB Swing, 55#/35# (Masters Men 50+ use 35#)
WOD2: Dip-Drive-Press
Complete a Max Push Press in 8:00
WOD3: The 2017 Chipper
Complete for time:
50 Cal Row
40 Deadlift, 135#/95# (Masters Men 50+ use 115#)
30 Box Jump Over, 24″/20″
20 Power Cleans, 135#/95# (Masters Men 50+ use 115#)
10 Front Squats, 135#/95# (Masters Men 50+ use 115#)
12:00 Cap. Each rep not completed = 1 second added to the 12:00 for a final time. 
This competition is for FUN. It is for COMMUNITY. You will not qualify for the CrossFit Games because of this competition. Saturday is about much more than your score. Every movement and weight is scaleable during this event. If something has popped up that you can’t do, movement or weight-wise, we will scale it appropriately for you. Please don’t sweat that. However, also understand that one of the great things events like this do is push people to try things they thought they never could do. You might surprise yourself!

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