8-1-19 Pull-up Progression Week 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

30 Seconds Each:

Active Samson

Child’s Pose

Barbell Good Mornings

Active Spidermans

Barbell Bent Over Rows

Barbell Elbow Rotations

Push-up to Down Dog

Barbell Ankle Stretch

Barbell Strict Press & Reach

Inchworm to Push-up

Barbell Front Squat Hold

Barbell Muscle Clean + Front Squat

Gymnastics

Metcon (No Measure)

EMOM 12:

Min 1: 25 sec ring row hold

Min 2: 6 Pull-up Negatives

Min 3: 6 BB Bent Over Rows 65/45#

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round, at lighter weight:

3 Clean and Jerks

6 Wallballs

1 Round at workout weight:

2 Clean and Jerks

5 Wallballs

Metcon (Time)

For Time:

10-8-6-4-2 Clean and Jerks 115/85#

12 Wallballs 20/14# after each set

*5 Burpee penalty for every break in wallballs
RX+: 155/105#, 30/20#