WOD

Thursday 13th November 2014

Main – CrossFit

SKILL

Warm up should include pulling mobility.

Spend 20 minutes working on developing the strict pull-up

If you can do 10 or more strict pull-ups advance to weighted strict pull-ups and find your heaviest weight for 2 reps.

If you cannot yet do strict pull-ups work on the following progression

Negatives

– Standing on a box your chin starts above the bar, lower yourself down to a count of between 3 and 5 depending on your ability. Complete 3 times then rest 1 minute, for a total of 5 sets.

WOD

3 Rounds of:

AMRAP in 3 minute:

-15 KB swings (20kg/28gj)

-Max strict pull-ups

(Rest 1 minute)

SCALING

Reduce weight

Ring rows

Metcon (AMRAP – Rounds and Reps)