To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.
CrossFit WOD for Friday 11/3
AMRAP in 7 minutes:
3 clean & jerks
6 clean & jerks
9 clean & jerks
12 clean & jerks
15 clean & jerks
Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg
Post score to whiteboard!
Olympic Weightlifting WOD – Buffer Week, Day 3/3
jerk max, overhead squat max
Powerlifting WOD – Week 6/7, Day 3/4
reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank
Gymnastics Strength – Class 54
muscle-up progressions: skills, strength, then assisted versions
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.