Strength/Skill (20 min)
Find a 3 Rep Max Strict Pull Up
or
Begin Pull Up Program on Notice Board
WOD
21-15-9
KB Snatch (24/16) & Toes 2 Bar
Post you scores and times below!!
WOD 24-1-14
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About the Author: admin_crossfitsligo
Is there room in the 7pm class this evening?
Yep, i’ll put you down for that now David.
Enjoyed the skill work, really looking forward to being able to do a pull-up…this week has taught me I’m not as strong as I imagined! Not strong at all!! Struggled with form in kb snatches. 8 kg kb mix of snatches n one arm swings. Toe over head on floor. Going to work on knee ups. 6.25.
Enjoyed the skill work as well, I was particularly good at taking breaks between each try!
Did the work-out in 4:45, but my left arm was sore so I only did them on my right arm, even then it was a mix of snatches and swings with the 12kg KB.
Oh, and sorry about the paw-prints on the floor, I’ll have to bring a can of Mr. Muscle with me to clean up in future…
12kg KBS and knees to elbows 5.05!! Really enjoyed it!! Need to practice the pull ups
KB 16 kg swings and knees up completed in 3:54. Need to work on my KB snatches… Or I’ll knock myself out!!!
Enjoyed workout today
16kg + high knees 7.34.
Happy enough.
Thank you so much Edel for helping me with my pull ups tonight…..I’ll get there eventually!!
12kg KB snatches and high knees. 6.48
Great workout tonight, think my pull up programme should be 8months instead of 8 weeks lol. Need to do alot of work to build up the strength for them.
Don’t worry Theresa it’s likely to be 8 years for me lol!
8kg kB snatches and I did the toes to bar on the floor in 5:40…very scaled lol. I found the snatches okay with the 8kg kB. Might try the 12 next time. I’m really struggling with the pull-up – a mixture of fear and lack of strength I think, but I’ll get there eventually:)