Couple of good posts to check out:
1) Extra Work – https://crossfitforglory.com/extra-work-week-of-51115/
2) Recap of Jay’s 2015 results – https://crossfitforglory.com/jays-2015-year-recap/
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A. Skill:
Alternate between these two movements –
1) Toes to Bar Practice:
8 Sets of 5, rest 60s
If you cannot do T2B then do the progression you can do – knees to elbows, knee ups, etc.
Practice perfect reps!!
2) Muscle-Up Turnover Practice:
8 Sets of 5, rest 60s
Depending on your proficiency, you can do this on high rings, low rings with no assistance, or with band assistance.
B. MWOD:
Banded Overhead Shoulder – 3 x 30s ea side
C. WOD:
15min AMRAP –
50 DU
10 Wall Balls (20/14)
Run 200m
*Wall balls go up by 10 each round
D. Post-WOD Recovery:
Quad foam roll – 2min ea side
