SEPTEMBER 12, 2019

Thursday

Kipping Pull-up Progression Beat swing stops 2 Beat swings + 1 kip 2 Beat swings + 1 kipping pull-up 2 Beat swings + 1 kipping pull-up + 2 beat swings (2-1-2 drill) Link kipping pull-ups

10 min Bar MU/Kipping Pull Up Practice

Beginner- Beat swing stops/Initiating the kip

Intermediate- Linking Kipping Pull Ups

Advanced- Efficiency work. Creating elastic energy in the arch and smooth transfer of energy up the body. 

Crossfit Benchmark

Nasty Girls

3 RFT:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95#