NEW CYCLE MONDAY! 2/19/18

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HAPPY MONDAY aaaaaand happy first week of the Open!!!! AHHHHHHHHHHH. 

AWESOME job to everyone for kicking butt on our last strength cycle. Ya'll really stepped it up a notch, which was made very apparent with all those PRs last week. LET'S KEEP IT GOING!

Today begins our new strength and skill cycle! Here's what it's going to look like:

Mondays - SKILL: STRICT muscle up and pull up work, then we'll move into transitions/kipping mu's. LIFT: Overhead squats. (Clay is super excited about this one ;-) )

Tuesdays -  SKILL: Double Unders. LIFT: Deadlifts

Wednesdays - SKILL: Ring Dips. LIFT: Split Jerks

Thursdays - SKILL/LIFT: Chin ups and weighted chin ups. Squat accessory work - weighted lunges, step ups, cossack squats. 

Friday - Foundations Friday and Strong Person Friday. 

Saturday - Open workouts. 

Sunday - Continuing our strong and flexy workouts with CrossFit followed by ROMWOD. 

And now for your Monday WOD: 

1) Muscle-up work

Scaled: 3x:30 bar hangs
Then:
3x10 ring rows (pulling as low as possible. hands
stay parallel to each other, and as close together as possible.)

RX: 3x :30 false grip ring hangs
Then:
3x5 Strict false grip pull up (pulling as low as possible. hands
stay parallel to each other, and as close together as possible.)

2) Overhead Squat 5x5 (emphasis on technique NOT on 5rm)

3) 5 Rounds:
:20 Row for max cals
:40 Rest
:30 Burpees for max reps
:30 Rest