Repeat skills – Thu 11.16.17

 In W.O.D.

Why do we repeat skills?  Because CrossFit is not random movements thrown together to make up workouts.  You must have a plan of progression .  We cannot program for everyone individually.  But we can provide opportunities and remind you that true skill practice does not wait until a movement shows up in the WOD.  You need to set apart time to create a game plan on how you will improve.

Skill: Spend 15:00 practicing Muscle Ups, Strict Pull Ups/Chin Ups, or Kipping Pull Ups or Dips

Same skill as last week.  There is much more to muscle ups then simply trying and failing (or trying and succeeding) on a muscle up.  There are dips, pull ups, chest to bar pull ups, static holds, negatives, strict movements, etc.

*Hopefully you created or begin this week to create a plan for progression in any one of these movements.  Talk to your coach if you need assistance.

Conditioning:  AMRAP in 12:00:
– 200m Run
– max reps Toes to Bar


For the month of November, Sweat Angels will be working with Feed A Billion to provide meals to someone in need. Feed A Billion’s mission is to provide a billion meals by 2020 to help the fight against hunger. Every check-in will provide 1 meal. With the help of your check-ins, we can help them get one step closer to this goal. #givemeals

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