Lots of Repeats

by Andrew B

barbellclub-oct2016am-10Zheng W

Yesterday at VERSUS 9 we hit The Total again: this time maxing out a hang snatch, a thruster, and a rack jerk. All three of these movements end showing the overhead position in complete control.

The overhead position is important in it’s skill transfer ability to the handstand. Locking out the knees and hips, squeezing the abs to keep the back flat, opening the shoulder, and pressing the arms to full lockout of the elbow are present in both upright and upside down positions.

CrossFit WOD for Skills Sunday 12/4

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)

Scaled = 29/20kg, Rx = 43/29kg, Performance = 2×20/12kg kettlebells

Compare to 31JUL2016 or 05FEB2016. Post time to whiteboard!

HellaFit WOD


Descending rep ladder 12-1:
box jumps/step-ups

Ascending rep ladder 1-12:
front squats
push presses


+ Overcoming Fear of Handstands – Gymnastic Bodies