20180120

CrossFit Jacked – CrossFit

Weightlifting

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Weighted Pull-ups (4 sets of 6 reps – same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

25 Minute AMRAP

Buy In: 100 Calorie Row

then,

50 Thrusters

25 Burpees

200m Run

increase weight each round

75/55 – 95/65 – 115/75 – 135/95 – 155/105

Categories: WOD