Monthly archives: October, 2016

Gymnastics

Pull-Up Skill Work

WOD

5 Rounds for Time

30 KB Swing (53/35)

20 Box Jumps (24/20)

10 Burpee Pull-Ups

(25 min. Time Cap)

 



Happy Halloween!

bjhalloween

 

Strength

Overhead Squat

2 Rep Max, then 2×2 @90%

WOD

AMRAP 15

10 Power Snatch (95/65)

10 Handstand Push Up

200m Run



WOD

Teams of 2

AMRAP 30

30 Deadlifts (225/155)

30 Handstand Push Ups

60 KB Swings (53/35)

60 Box Jumps (24/20)

90 Calorie Row



 

Strength

15 minutes

1 RM Split Jerk

WOD

3 x 5 minute AMRAP

25 Power Snatch (75/55)

25 Overhead Lunge (45/25)

25 Wall Balls (20/14)

-2 min. rest-

*Score is lowest round*



#Repost Team Power Monkey Coach @colinpgeraghty ・・・ KIPPING PULL UP BUILDING + PAUSE DRILL I don’t think strict pull ups need to look like a gymnast in order to do their job. UNLESS you want to progress to efficient dynamic pulling on the bar. For crossfitters the concepts in the video go a long way for building body control, awareness, positional strength, efficiency, and engraining fundamentals for the butterfly pull up and bar muscle up. If you’re having a positional issue on the way up, this drill will show us pretty quick where you are lacking. If your timing is off on the pull, you will be swinging in the pause. If you can’t pause without breaking your body we’ve found a weak link. I see bar athletes using kipping techniques all of the time without knowing. Learning some basic straight arm body control/timing on the bar would only increase potential of possible tricks. How to hurt your shoulder with kipping pull ups: Disregard individual mobility/stability/control considerations, avoid strict strength, forget technique, and just do a lot of them under fatigue. Easy. @powermonkeyfitness @cfmilfordathletics @promixnutrition #pullups #techniquematters #crossfit

A video posted by Power Monkey Fitness (@powermonkeyfitness) on

 

Gymnastics

Pull-Up Skill Work

 WOD

For Time: 

40 Cal Bike

20 Chest 2 Bar Pull-Up

20 Burpee Box Over (24/20)

20 Chest 2 Bar Pull-Up

20 Burpee Box Over

 



nishantdeadlift

Nishant fighting for a 405lb. Deadlift for 5 reps.

 

Strength

E2MOM x 14

Squat Clean

6×3

WOD

AMRAP 10

30 Double Unders

10 Front Squats (135/95)



 

Gymnastics

Skill Work: Toes 2 Bar

Conditioning

EMOM x 20

1. 15/12 Cal Row

2. :45 Max Abmat Situps

3. 15 KB Swings (53/35)

4. :30 Max Push-Ups



Congratulations Mike D. and Anthony R. on a great showing this past weekend!

Congratulations Mike D. and Anthony R. on a great showing this past weekend!

 

Strength

Overhead Squat

Work up to a 3 Rep Max, then 2 sets at 90%

WOD

5 Rounds for Time

400m Run

12 Hang Power Clean (135/95)

9 Bar Facing Burpees



antmike

Good luck Mike D./Anthony R. at Power Pack CrossFit’s partner competition today!

 

 

WOD

(Teams of 2)

E3MOM x 15

20/18 Calorie Bike

10 Clean & Jerks (135/95)

75 Double Unders

– Rest 5 minutes –

AMRAP 10

15 Bar Facing Burpees

20 KB Swings (53/35)

25 Box Jumps



Yesterday was just a warm-up.

 

Strength

5 Rep Max Deadlift

WOD

“Jackie”

1000m Row

50 Thrusters (45#)

30 Pull-Ups



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