May 11th, 2018 - Crossfitcove

May 11th, 2018

Hey athletes!  There was a bit of a mix-up on Wednesday with some of the extra stuff on WODify vs what was on Facebook (what was on Facebook was correct).  Sorry for the mix up.  The Hang Squat Clean & Jerks were meant for Friday, Front Squats for Wednesday.  If you did the HC&J on Wednesday, just do the Front Squats tomorrow.  Either way, finish off with some gymnastics pulling work.  Start by establishing a Max Time hanging w/ your chin above the bar on the rig (then take a little break).  After that, do some sets of Pullup Holds + Max Rep Strict Pullups.  Focus on keeping in a great hollow position for the pullups.

 

OLYMPIC LIFTING

 

2-2-2-2-2-2 Hang Clean & Jerk (full)

*increase weight each set, reset each rep

 

GYMNASTICS

 

Strength

Max Time Hold at top of Pullup

THEN

5 sets:

Hold at top of pullup @20% of max time

Max rep Strict Pullups

 

Rx  Strict Pullups

Sc  Barbell Pullups

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