Getting Technical

We’re going to be working on two very technical movements tomorrow.  The muscle-up and the overhead squat each require a great deal of focus, not to mention core to extremity strength, to be executed.  We don’t want to be accused of making anyone think too hard, so we have a nice monostructural suck-fest to end the day.  Some of you have pulled a 2K before, and know what I mean.  It won’t require a lot of thinking, maybe a little mental battle to get to the end, but you basically just get on the erg and pull until it’s over.  Thursday will be tough, but then it’s never easy, and the feeling when you’re done is well worth the effort.122909-5331

January 28th, 2010

Skill: Muscle-up progression

Strength: Overhead Squat 3-3-3-3-3

WOD: 2K Row

4 thoughts on “Getting Technical”

  1. Row2k: 7:59. OHSQ: 50kg.

    Wellemeyer, I don’t know how they let you get away with only 45kg on the OHSq.

    Extra Burner Workout today in the afternoon!
    3 rounds for time:
    25 pushups
    250m Row
    20 Power Snatch @ 30kg
    Total time: 13:27

  2. Eric- Hey, thanks for the great instruction this morning. Definitely learned some new things to take back to Crossfit Rochester.

    2K row: 7:39
    60 kg OHS

    If I don’t make it in tomorrow, see ya next year!


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