January 8th, 2018 - Crossfitcove

January 8th, 2018

 Hey athletes!  Great job by everyone on Saturday, you all crushed it!  We have a full week ahead of us filled with a lot of skill work, strength, and some extra conditioning.  Gymnastics early on in the week and then very barbell heavy toward the end.  For tomorrow’s Toes-to-Bar skill work we are working on some gymnastics in a semi-fatigued state.  We want you to focus on your transitions from the row to the rig; you should be ready to hop right on the rig after getting off the rower.  Pick a number of T2B that you can do unbroken. The last set should look just like the first set.
The extra conditioning is a chance to get some Pullup work in a fatigued state.  The wall balls are going to be heavier than what you normally use so they may get challenging very quickly.  Finally, it’s a chance to “breath some fire” and get comfortable being uncomfortable.

 

GYMNASTICS SKILL

 

Complete 5 sets:

2 min row @ 900-950 cals/hr

10-15 T2B

*30 sec rest, T2B should be UB

Sc- 15 Hanging Knee Raises

 

CONDITIONING

 

5 min AMRAP:
15 Wall Balls
8 Pullups

Rx- 30/20, C2B
Sc- 20/14, Pullups or Ring Rows

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