Melissa Jones Birthday WOD!

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Pull-up Ladder (AMRAP – Reps)

Do 5 sets or 75 pull-ups, whichever comes first!

#1 – Do 1 pull-up, rest, do 2 pull-ups, rest, and so on until you can’t complete the next set.

Your rest should be the same between each set. No more than 20-30 seconds!

Once you can’t complete the next set start over with a new set beginning at 1 and then so on.

Example:

Set #1 – 1, 2, 3, 4, 5, 6, 7, 8, 5 = 41

Set #2 – 1, 2, 3, 4, 5, 6, 6 = 27

Set #3 – 1, 2, 3, 4, 5, 6, 5 = 26

TOTAL = 94

Don’t quit in the middle of a set because you hit 75. Finish the set.
If you completed 75 strict pull-ups last time, add weight. If you completed 75 banded pull-ups, decrease the assistance on bands.

Metcon

Metcon (Time)

Melissa J.

20 Minute Time Cap

3 Rounds

200m Run

18 Hang Power Cleans 115/75

35 Goblet Squats 53/35

Categories: WOD

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