ME Strict Close Grip Chin-ups between sets (palms facing)
Open Wod – 13.1
As we move closer to the 2014 Open our focus of our wods is moving towards getting Urban energy in a better position that we are ready and we have a plan – over the next few weeks we are going to test from last year. If you did the open you will be able to see were you are sitting and if you didn’t compete in it you will see what is required and to what level you should aim for or expect to see. So for the Wod it will be modified to not interfere with our number one goal staying injury free and building our strength base, skill level and capacity. But we will have a go and in force movement standards, accurate loading of weights or above to suit our expectations.
40 Burpee 6 inch touch
30 Snatch 35/20
30 Burpee 6 inch touch
30 Snatch 62.5/35
20 Burpee 6 inch touch
30 Snatch 75/45
There is a 17 min time cap for this wod – if you can not complete the weights required for the second round of snatches you will complete the workout using the weight from the first round or chose a weight that you will be able to use for the entire wod and just work through the reps.
If we can ask one thing is that you give this 100% even though you have done Squat’s and pull-ups you can still wait until that point that you reach your limit and you need to look forward and keep moving. Every time you stop you are missing reps that you could get to better your score. .
As we move closer to the open we have started to add extra work for our gyms, with 4 gyms up and running and so many good athletes that are competing we will have a great chance of getting more then one team to regionals this year.
URBAN EXTRA WORK
The Extra’s are for those that are already competing in crossfit competition and have been training for a while with the gym and have a good understanding of crossfit movement. If you are doing these extras please make sure that you are out of the way of the class and you wont be in the way once the class starts running. Class will always have Priority!!!!! We have two options with the extras, you can either do them straight after the class by just moving out side or to the side of the gym or you can come back and get in th habbit of doing what we can double days. We will be posting the program up at the gym so that you can see what is coming up and what you can work on with out effecting your training for the following day.
We have a few other plans on the way as well, weightlifting classes are coming back! A afternoon saturday class, as well as comp training on the weekends for those that are preparing for upcoming events,
Some form of MU practice strict turn overs / Jumping / bar / band / weighted
20 Box Jump
preform a set of (a) then (b) then (c) then repeat x 5
5 x Hand Stand hold against the wall alt shoulder touch 30 reps
5 x 25 GHD
5 x 10-15 weighted back extensions
Monday – Intro
Push Jerk 3rm