July 10th, 2018 - Crossfitcove

July 10th, 2018

Hey athletes!  All gymnastics tomorrow for our extra work.  We are going heavy on the legs and barbell for the regular WOD so type work work on gymnastics pulling skill, movement, and strength.  The Ring MU work is in two parts- both a skill and a dynamic section.  Don’t skip on the skill section as it gets you primed for the dynamic.  Finish off the day with some gymnastics pulling strength work with Chinups.  These are different than Pullups, you have your palms internally rotated to face you.  Be careful with those hands, don’t tear.




Ring MUs


Complete 3 sets:

3 Ring Pulls from Knees

3 Transitions

3 Dips



Every 2 min for 10 min:

50 DUs

5 Ring MUs


Rx  As Written

Sc  5 Dips (work on kip)





5 x 5 Strict Chinups


Rx  Add Weight

Sc  As written

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