Wednesday 1 February

John power snatch

John power snatch

Registration for the CrossFit Games Open starts today! Go here and register so you can join the CrossFit Impulse team! We want to take a team to Regionals, and we need everyone’s help to do it!

WOD:

15 Minute AMRAP
2 Rope climbs @ 15 ft
20 Wall ball shots @ 20/14 lb
200m Run

SCALES:

Gold

15 Minute AMRAP
1 Rope climb @ 15 ft
20 Wall ball shots @ 14/10 lb
200m Run

Silver

15 Minute AMRAP
10 Strict pullups (band assisted if needed)
15 Wall ball shots @ 14/8 lb
200m Run

Bronze

15 Minute AMRAP
10 Strict pullups (band assisted if needed)
15 Wall ball shots @ 10-14/6-8 lb
200m Run

WARMUP:

10 Minute AMRAP
3 Strict pullups (if you have strict CTB pullups, do it!)
5 Wall ball shots
5 Kettlebell clean and press, each arm

SKILL WORK OR MOBILITY:

Skill Work

Single arm overhead squat with kettlebell or dumbbell

FOR THOUGHT:

How to stop sucking at pullups- Neghar Fonooni

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