10/15/14 – L-Pullups

STRENGTH
A. L-Pullup @21×2, collect 30 reps
B. L-Sit, collect 3 minutes + 15 Strict Pullups @21×2, or 30 Ring Rows @31×3

METCON

:40 ME Cals Rower (@97%), rest 3:30
:40 ME Cals AD (@97%), rest 3:30
200m Sprint (97%), rest 3:30

x3

CrossFit Performance

STRENGTH

A. L-Pullup @21×2, collect 30 reps

B. L-Sit, collect 3 minutes + 15 Strict Pullups @21×2, or 30 Ring Rows @31×3

METCON

:40 ME Cals Rower (@97%)

Rest 3:30

:40 ME Cals AD (@97%)

Rest 3:30

200m Sprint (97%)

Rest 3:30

x3

CrossFit Fundamentals

SKILL

Press + Push Press + Push Jerk

EMOM 24 minutes

Min 1: 5 Strict Press

Min 2: 15 Abmat Situps

Min 3: 8 Push Press (same load)

Min 4: 15 Abmat Situps

Min 5: 10 Push Jerk (same load)

Min 6: 15 Abmat Situps