15/01/16 – “Emma” | CrossFit CBD Melbourne

Pre: For Skill / Capacity:

Chest To Bar / Pull Up Progression: Depending on your current ability. Choose from the following options:

1 -You have a few/some/a lot of C2B's = 7 sets of 3-10 reps (choose your number), resting 60 secs between sets. 2 - You don't have any C2B's = 7 sets of 8 PULL UPS, resting 60 secs between sets. 3 -You haven't got pull ups yet (band assisted pull ups) = 3 sets of 12 reps in as few sets as possible, resting 60 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can). 4 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 5 sets of 6 reps STRICT Pull Ups. 5-Ring Rows, 5 sets of 10 reps. Rest as needed. (find the appropriate scaling to move forward with).

ALL unassisted options (1 & 2) are to be UNBROKEN sets. .

Tribute WoD: "Emma"

. Complete for time: Buy-in of: 15 Burpee Over Bar Then .... 3 Rounds of: 11 Push Jerks (60kg / 40kg) 33 Abmat Sit Ups Then ..... Cash-Out: 15 Burpee Over Bar

Oh and there is the 2 Strict Pull Ups to be done at the TOP of each minute, starting at the 1:00 point.

Special WoD today. Throw down hard & give it your all as you always do.

. Post what progression you did in "Pre" (check the notes we wrote on the BTWB post of it too. & post your WoD Time (with any scaling) to Beyond The Whiteboard.