Monday Workout: Weighted Pull-up, Thrusters, and Burpees

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STRENGTH

Weighted Pull-up, 5-8 x 3 Sets

Notes: Scale to strict bw pull-up or some variation that allows for 3 sets at challenging rep scheme (should be tough to get 8 reps).  Any grip okay.

WOD

Level 1

In 2 Minutes:

  • Dumbbell Thruster (30/15) x 20
  • Max Effort Burpees in Remaining Time

Rest 2 Minutes

In 2 Minutes:

  • Row for distance (90-95% effort)

Rest 2 Minutes

In 2 Minutes:

  • Dumbbell Thruster (30/15) x 15
  • Max Effort Burpees in Remaining Time

Level 2

In 2 Minutes:

  • Thruster (95/65) x 20
  • Max Effort Burpees in Remaining Time

Rest 2 Minutes

In 2 Minutes:

  • Row for distance (90-95% effort)

Rest 2 Minutes

In 2 Minutes:

  • Thruster (95/65) x 15
  • Max Effort Burpees in Remaining Time

Notes: Record total number of burpees and total meters travelled on erg.  Choose a weight on thrusters that allows you to do parts 1 and 3 unbroken.

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

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10 thoughts on “Monday Workout: Weighted Pull-up, Thrusters, and Burpees

  1. WOD 1: 22 burpees @ 85
    WOD 2: 463 m
    WOD 3: 25 burpees @ 85

    1. PUs: 3*5 @ 20#

  2. pullups: sets of 5, +10#KB
    26 burpees, 475m, 29 burpees (scaled to 35#)

  3. PUs: sets of 6/5/5 @ 53#
    WOD: 28 burpees, 573m, 23 burpees rx

  4. Row:
    500M @ 2:00 + 10 pushups
    500M @ 1:50 + 15 pushups
    500M @ 1:45 + 20 pushups
    500M @ 1:40 + 25 pushups
    THEN
    2 rounds of
    2min of max reps: 5XDL@185# + 10 PushPress @ 95#
    2min of max reps stepups
    2min of max reps of 10XKBS @ 53# + 5 Burpees
    2min of max stepups

  5. 6-6-5 strict body weight with wider grip
    WOD: 22, 522, 15 @75#

    Shoulders/chest still tight from 14.2, went light on thrusters to string them together.

  6. PUs: 5-5-5 BW (2 sets overhand grip, 1 set underhand)
    WOD: 23, 465, 28 @ 55#

  7. PU – 3, 3, 4, 3 BW
    WOD: 22, 470, 24 rx
    Felt alright for a Monday

  8. first crossfit in >1.5 years? first real upper body work since collarbone rod implantation

    PU: 5-5-5 body weight, bicep grip

    WOD: 10?, 513m, 17……. 45#

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