Monday Workout: Squats, Pull-ups, and an AMRAP

STRENGTH

A1. Back Squat, 5-5-5, rest 15 seconds

A2. Strict Pull-up AMRAP x 3 sets. rest ~2 minutes

Notes: Do a set of 5 back squats, then 15 seconds later perform a max set of strict pull-ups. Rest ~2 minutes, then repeat for 3 total sets.  Work around 75% on back squats.

WOD

Level 1

AMRAP 7:

  • Hand Release Push-up x 10
  • Heavy Goblet Squat x 10
  • Jump Rope Single x 60

Level 2

AMRAP 7:

  • Handstand Push-up x 10
  • Squat Clean (135/95) x 10
  • Double Under x 30

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

5 thoughts on “Monday Workout: Squats, Pull-ups, and an AMRAP

  1. 185,205,215
    12,10,12
    3 in 7:05

  2. BS: 150
    PU: 7, 6, 5
    WOD: 2 + 4 (2 abmats, 85#)

  3. BS: 85kg
    PU: 6,6,5
    WOD: 2+11 @115#, True Push Ups

  4. BS- up to 155
    2+3 @ 85#, 1 abmat

  5. BS: 185
    WOD: 2 + 17

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