pic courtesy of Games.CrossFit.com

Did you know registration for the 2015 CrossFit Open starts January 15th?  Click on the above pic for more info.

Olympic Lifting:

Low Hang Snatch (below knee)
1. 3×2 – (establish 2RM in these sets)
2. 1×2 @ 95% of 2RM, 1×2 @ 90% of 2RM

Rest no more than 90 seconds between sets

Post new 2RM to Comments

Strength:

A) Snatch Pull 5×2 @ 95% of 1RM Snatch
B) 5xMax Effort Unbroken Strict Handstand Push Ups

Post highest unbroken HSPU set to Comments

*A and B work is done as supersets.  For example, perform a set of 2 Snatch Pulls rest 60 seconds, then perform the Max Effort Unbroken HSPUs, then rest 60 seconds.  Repeat until all sets are complete

WOD:

5 rounds for total time of:

15 Burpee Kipping Pull Ups
20 Unbroken* Wall Balls 20/14

Rest 1:00 after each round

Score = total time

* If you drop the ball at any time during your 20 reps, you must start back at 1

https://www.youtube.com/watch?v=oD_wlSRc3A4

Video courtesy of CrossFit FBC.

The Burpee Kipping Pull Up is just what the name implies.  Do one burpee, get up, and your jump, grab the pull up bar, BUT, let your arms go to pull lockout at the bottom and then do a kipping pull up.  What I don’t want to see is coming off the burpee, jumping to get the bar and pulling right away, using the momentum of your jump to help on the pull up.