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Friday 1/10/13: CrossFit CSA WOD

Skill Day (athlete chooses 1-2 to focus on)

 

RING MUSCLE UP PRACTICE

-low ring prgressions

-high ring swings & practice false grip

-ADV- stringing multiples together

 

PULLUP PRACTICE

-kipping

-butterfly

-scaling progressions

 

HSPU PRACTICE

-handstand holds

-hspu with band off pull-up rig

-partner assisted full ROM reps

-ADV: max sets

 

PISTOLS

– to a box

-with a 5 or 10lb plate under heel

-holding a counter-balance wt

-rolling pistolcs

-slow negative from top of box or bench

-ADV: pvc or light BB overhead

 

WOD EMOM x 12

5/3 strict pull-ups

10/6 alt pistols (ADV: weighted)

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