Wednesday, December 9, 2015

Wednesday 9, December 2015

Warm up:

As a GROUP

400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side

Skill:

Day 1 of PULL UP Progression

2x (Always Strict)

Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Medium grip pull ups max reps
Same as above

Rest 2 minutes

Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight

Rest 2 minutes

Narrow grip chin ups max reps
Same as above

Strength:

Review weights, moves and get set up for the Metcon...

Metcon:

Barbell Wednesday is in the House

"Linda" aka 3 Bars of Death

Linda is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). The workout first appeared on the site 3 November 2004. Linda is also affectionately known as "the 3 bars of death".

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight

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