A.) 20min. EMOM:
Odd: 3 Jerks (climbing)
Even: 10 Pull-Ups
You are going to be cleaning the weight off the ground for this. This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy.
Some ADV Options:
1.) 15 Pull-Ups
2.) 10 Chest To Bar
3.) 3-5 Muscle Ups
4.) 5 Weighted Pull Ups
B.) Teams of 2:
5min. of MAX Cals on the Assault Bike or Rower
5min. of MAX reps 30ft Shuttle Runs
5min. of MAX Double Unders
You may start at ANY station for your strategy with your partner. Only 1 person works at a time. I really wanted to make today cardio intensive so that we don’t mess with whatever CrossFit throws at us tomorrow.
A.) 15min. running clock…
1min. of Max Push Press 95/65lb bar
1min. of Max Pull-Ups or Ring Rows to failure
1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates)
B.) Every 5min. x 3 Rounds:
15 SDHP’s 95/65lb bar
Max Russian Twists with a 5lb. Plate in remaining time.
*Be sure to stop 20-30sec. before the next round on that last part.