CrossFit Women WOD l 06.05 p.m. & 06.06 a.m.

New CFAH athlete Michelle P chills before the next round.

Skill Development & Technique l Press, Push Press, Push Jerk & Split Jerk, and Thrusters

Set the bar for the weight you can complete at least 6, but less than 12, of a strict Press. Then complete the following series with no rest between movements:
6 Press
9 Push Press
12 Push Jerk or Split Jerk

Rest, then …

“Fran”
21 – 15 – 9
Thrusters (65#)
Pull Ups (Jumping Pull Ups for those who don’t have body weight, kipping or butterfly pull ups)

 Rest, then …

Pull Up Progression Week 5 l Partner Tempo Pull  Ups (3-0-1-1)

  • Pre-Requisite: Negative Pull Up*
  • Standards: Begin with chin over bar and  lower to a straight arm hang (3 seconds). Without pausing at the bottom, return to chin over bar (1 second); rest in a bent arm hang (1 second); rest 2 minutes then repeat. Your partner can provide limited assistance at the bottom range of motion.
  • Milestone: 3 sets of 6 reps

* Successful completion of a smooth 30 second, body weight negative pull up. If you’ve not achieved the pre-req, continue to work on previous progressions

Posted in CrossFit Women WOD, WOD.