April 16th, 2018 - Crossfitcove

April 16th, 2018

Hey athletes!  The numbers and times for Saturday’s class looked great.  We are in the 3rd week of our Speed Strength/Power/Hypertrophy cycle.  We have some more Olympic lifting skill work, gymnastics skill work, plenty of jumping, and some short, high-intensity metabolic conditioning.  For tomorrow we are working on some strict gymnastics pulling strength, specifically for the Ring Muscle-up.  There are a couple different variations for the rings so try some different ones.  Biggest focus with these is driving our elbows down and back and activating your lats.  Finish off the extra work by working on your footwork, balance, and speed for the Split Jerks.

 

GYMNASTICS SKILL

 

Pulling

4 x 10 Ring Rows

Rx+  2 sets Ring Pullups, 2 sets Ring Rows

Rx  1 set Ring Pullups, 3 sets Ring Rows

Sc  Ring Rows

*try working on False Grip pulling, feet elevated, even weighted

 

OLYMPIC LIFTING

 

5 x 2 Split Jerk @ 75% of 1RM

*3 second pause in split position

*there should be NO misses

 

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