Tuesday Workout: Gym Strength, AMRAP 9

STRENGTH

A. 5×5 Weighted Pull-ups
B. 5×5 Weighted Dips (parallettes on box)

Notes: Climb to a heavy 5 for each for the day. If you can not get all 5 drop the weight and finish the set out. Use a parter for scaled pull-ups and a toe nail spot for dips.  Rest about 90 seconds between sets or as needed.

WOD

Level 1

AMRAP 9:

  • Jump Rope Single x 60
  • Burpee Box Jump (18/12) x 10
  • Kettlebell Goblet Squat x 10

Level 2

AMRAP 9:

  • Double Under x 30
  • Burpee Box Jump (24/20) x 10
  • Front Squat (135/95) x 10

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS Start This Week (Feb 10)!!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Websitefor details and get yourself signed up!

3 thoughts on “Tuesday Workout: Gym Strength, AMRAP 9

  1. PU: BW
    No dips. Shoulder’s still feeling funky
    WOD: 3 + 37 @ 85#

  2. Red band pu, toe box dip
    Wod: 3+3 @75# and step ups

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