Tag Archives: pull-ups

Workout of the Day – Tuesday 2/21/17

21 Feb

EOMOM FOR TEN MIN OF: 

2 Squat Cleans + 1 Split Jerk

then 

AMRAP in 12 min of:

4 Hang Power Cleans (155/105)

4 Front Rack Lunges

4 Shoulder to Overhead

4 Muscle-ups or 8 Pull-ups and 8 Dips

Extra Credit

20 Hollow Rocks

20 Bicycle Crunches

X 5

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Workout of the Day – Monday 2/20/17

20 Feb

KIPPING/PULL-UP SKILLS:

10-15 attempts

then

EMOM for 10 min of:

2 Front Squats – pause 3 sec at the bottom of each rep (building)

then

“The Jimmy”

AMRAP in 8 min of:

25 Double-unders

25 Hand-release Push-ups

25 Squats

Extra Credit

Hang Power Clean:

5 – 5 – 5

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Workout of the Day – Saturday 2/11/17

11 Feb

BENT-OVER ROWS: 

12 – 12 – 12

then

Push Press:

2 – 2 – 2 – 2 – 2

then

2 Rounds of:

1 min Max Push-ups

Rest 1 min

1 min Max Pull-ups

Rest 1 min

1 min Max AbMat Sit-ups

Rest 1 min

CROSSFIT 323 WOD RESULTS - 2/11

CROSSFIT 323 WOD RESULTS – 2/11