Rebuild the Pull

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Strict Pull-Ups

10 Alternating Toe Touches

10 Barbell Deadlifts

10 Sit-Ups

Weightlifting

Add 5-10# to last week’s Deadlifts. You have 23 Minutes to Complete. Rest 2 Minutes between each set. Complete 6 sets of 3.

Deadlift (3-3-3-3-3-3)

Metcon

Target is 7 Minutes or less. Time Cap is 9 Minutes.

Metcon (Time)

12-10-8 of:

Cleans (165/125)

Chest to Bar Pull-Ups
(Squat) Cleans should be drop and go. Scale for Chest To Bar Pull-Ups is Jumping Chest to Bar Pull-Ups. If you cannot get range of motion with jumping, then scale to seated/kneeling ring pull-ups.

Post WOD Skill/Strength

Strict Toes-To-Bar (10-10-10)

Posted in WOD