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555 search results for: pull ups

5

WOD 8/11/18

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Strength: Squats A) Back Squat 5*5 weight from elements. B) Back Squat Establish 5RM. C+) Front squat Establish 3RM MetCon: 15min AMRAP 3 Strict Pull ups 6 Alt. Pistols 12 KBS 24 DU A) Ask coach for specific instructions. B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability C) 24/12kg KB D) […]

6

WOD 2/11/18

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    Skill: Barbell Snatch Practice 20 min. MetCon: 20min AMRAP ladder of 1 Snatch 2 Pull ups 2 Snatches 3 Pull Ups 3 Snatches 4 Pull ups Etc…. A) Ask coach for specific Instructions B) 30/20kg- Pull ups by ability. C) 42.5/30kg- Pull ups D) 50/35kg- C2B Pull Ups E) 60/40 – BMU S&A […]

7

WOD 22/10/18

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Crossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D+E) Front Squat establish  5RM MetCon: 10min AMRAP 6 Pull Ups 9 Thrusters A) J. Pull ups-20/15kg B) Pull ups by ability – 30/20kg C) 42.5/30kg-Pull ups D) 42.5/30kg- C2B Pull Ups E) 50/35kg-C2B Pull ups Ask coach for MOD. Strength Accessory W.O.D Strength: […]

8

WOD 17/9/18

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CrossFit WOD Strength: A) Deadlift 5x5xelements WT B) Deadlift Find 5RM C) Power Clean find 3RM D) Squat Clean find 3RM E) Squat Clean find 1RM MetCon: 21-15-9 Over Head Squat SDHP 200m Run   A) Ask coach B) 30/20 C) 42.5/30 D) 50 35 E) 60/42.5 Gymnastics W.O.D 5*HS Hold 5 minutes kick up […]

9

WOD 29/8/18

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CrossFit  W.O.D Strength: Chinups by ability 5×3-5 Ring row Box Chinup Chinup Archer Chinup (rings) 1 arm Chinup MetCon: 5RFT Sprint 100m 10 Burpee pull ups * scale up to burpee RMU or BMU by ability. **Ask coach for scaling options   Gymnastics  W.O.D 5*HS hold + 5*15-30sec L-sit 5-10 minutes walking/free kick up practice […]

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W.O.D 24/8/18

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CrossFit  W.O.D Strength:  A) Shoulder press 5x5xWeight from elements Class B) Shoulder press 5x5x90%5rm C) Floor Press 6x3x90% 3RM D+E) Floor press 6x3x80% 1RM   MetCon: For time 21-15-9 Overhead squat 42./30 Situp   *Ask coach for modifications   Endurance W.O.D MetCon: 5 RFT 500m row 10+10 KB thruster 24/16 15 pullup 10 T2B   […]