Friday


Strength

Today we are going to do some pull-up testing as well as deload sets. If you don't have strict pull-ups, use a band that will give you about 8-12 reps. Once you have that, then pick a band where you can achieve about 4-8 reps.

A: Strict Pull-up (1xmax reps, then 3x60% of max reps; rest 90 secs)

A: Strict Banded Pull-up (1xmax reps, then 3x60% of max reps; rest 90 secs)

Make sure you write your band colors in the comments

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)

Includes Masters up to 54 years old 0:00 - 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 - 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 - 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Extra Work

A.1: Wall Facing Handstand Push-up Variation (2x10)

A.2: Banded T's (2x10)

#workoutoftheday

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