Wednesday – 151230


Today, we’ve got ourselves some Weightlifting skill work before a real Gymnastic burner of a Met-Con. I approach days like today with two thoughts in mind:

  1. Spend your time during the CrossFit Warmup wisely. There is no Strength piece today, so use the 10-15min of Warmup to make some real improvements on your mobility and/or your Gymnastic prowess.
  2. Advanced athletes will likely do more than 10 rounds of the WOD. That’s more than 50 pullups, 100 pushups and 150 squats. Take into consideration the total number of pullups and pushups your arms can safely handle – including the CFWU – and plan accordingly.

N.B. – K-Favre is using a thumb-over-fingers grip on her pullup, which has become my favorite way to prevent calluses from tearing, as of late. Ask your coach to demo it for you, and give it a shot. Strong kip here, K-Fav.


Spealler Warmup
CrossFit Warmup


10 Minute EMOM

Hang Squat Snatch + Overhead Squat

Rest 5 Minutes

10 Minute AMRAP

5 Pullups
10 Pushups
15 Air Squats

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