Crossfit
A) Accumulate 50 kipping pullups
*7 minute time cap
*If unable to perform 5 strict pullups, modify to 25 strict banded pullups + 25 kipping swings
B) 3 rounds for time:
500m row + 5 touch and go power snatches (135/95lb)
Rest 1 minute between rounds
After 3rd round rest 2 minutes
Then 2 rounds:
500m row + 5 unbroken squat cleans (155/105lb)
Rest 1 minute between rounds
*25 minute cap
Rx-Plus
A) 50-60 chest to bar pull-ups B) 155/105lb and 175/125lb
WOD Notes
Today we will start will some volume kipping pull-up practice. The focus should be on the quality of movement and full range of motion. Keep the legs straight and tight and make sure the chin clears the bar on every rep. In the metcon today, the intention is to practice moving a moderately heavy barbell well after you have gotten the heart rate up. The row shouldn’t be an all out sprint but should be perform at about 85% effort. You will get a short rest after each round to get the heart rate under control again. After 3 rounds of snatches you will increase the weight and do the same with 2 rounds of squat cleans.
