pull-ups

Wednesday

CrossFit ‘Barbara’ 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds. (30 min time cap) Record individual and total round time QuickFit 3X: 200 m Run 20 Alternating DB snatch 10 Burpees over DB

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Wednesday

A. warmup deadlift (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. gymnastics pulling; AMRAP 5 min 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non assisted chest-bar pullup

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Wednesday

15.2: Repeating 3 min AMRAP 0-3min: Rx: 2 rounds of 10 OHS (95/65), 10 CTB pullup scaled: 2 rounds of 6 OHS (65/45), 6 chin over bar pullup 3-6min: Rx: 2 rounds of 12 OHS, 12 CTB pullup Sc: 2 rounds of 8 OHS, 8 pullup 6-9min…Continue until you can no longer complete the work

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Friday

“Joshie” 3 Rounds for time: 21 Dumbbell Snatch (1 arm, R) 40lbs 21 Pull-Ups (L) 21 Dumbbell Snatch (1 arm, L) 40lbs 21 Pull-Ups (L) *These are squat snatches Army Staff Sergeant Joshua Whitaker, 23, was killed in Afghanistan May 15, 2007.

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