Strict Push and Pull

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IMG_0181CrossFit WOD
1.  Warmup – Tabata Squats

2. Complete 5 rounds “for time”:
1 Press 90% of 1 RM
1 Strict Pullup
1 Press 90% of 1 RM
3 Strict Pullups
1 Press 90% of 1 RM
5 Strict Pullups

Post times and loads.
(Like the Pullup Medley workout, time is somewhat relative.  Focus more on weight, take rests as needed, but try to get back on it after a short period.  Just enough to be able to go again, at the correct weight.  Pullups may be scaled to slight kipping if ppl don’t have strict, smallest band possible for strict if no kipping, or negatives for the first and 2nd set/ring rows for the set of 5.  If someone is snapping out at the bottom of their negative because they can’t control it, then all ring rows.)

Compare to July 2013

Strength FocusBox Squats 6×2

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