Monday Workout: Weighted Pull-ups, Hang Clean, Pistol, Run (or Row)

Open Competitors: Don’t forget to post your scores for 15.4!!

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STRENGTH

Weighted Pull-up, 5-8 x 3 sets

Notes: Scale as needed. In between working sets work on pistol technique and variation for workout

WOD

Level 1

3 Rounds for Time:

  • Hang Power Clean (75/35) x 10
  • Air Squat x 20
  • Run x 250m (or Row x 300m)

Level 2

3 Rounds for Time:

  • Hang Power Clean (135/95) x 10
  • Pistol x 20 (10/side)
  • Run x 400m (or Row x 500m)

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

3 thoughts on “Monday Workout: Weighted Pull-ups, Hang Clean, Pistol, Run (or Row)

  1. Pull Ups: 7, 7, 6 strict @body weight
    WOD: 12:39 @115#, split squats on 18″ Box

  2. PUs: 5-5-5 @ 5#
    WOD: 12:34 Rx

  3. Pull-ups- 3 sets of 5 @ 8#

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