Thursday Workout: Pull-up Work, AMRAP 7

1. Please Note that the Competition Class is taking a break for the summer. The class will resume again sometime in the fall and will incorporate cycles to get people ready for next year’s open (and local comps)!

2. Gymnastics Class is ON This Week – Friday at 545PM.  As always, check our schedule for up-to-date class info.

crossfit-charlottesville_0226

STRENGTH

1. Pull-up Work, Week 4 Day 2:

Eccentric (0-4 reps)

  • 4 Sets: 5 x Eccentric Pull-up at BW (bodyweight) + 5%, rest 60 seconds between sets

*Each eccentric pull-up is done at a 5 second descent, with 5 second break between reps. Assist using partner! If you cannot maintain a 5 second descent, either use a partner or lessen the number of reps.  If possible, add 5% of your bodyweight using weights. (i.e. if you weight 150, add 7-8 pounds.)

Volume (5-12 reps)

  • Every 30 Seconds for 16 Sets (8 mins total): 15% of Max Rep Set + 1

*Add 1 rep to your normal 15% set, an perform this number of strict pull-ups on the minute for 8 minutes. Do your best!

Weighted (12+ reps)

  • 6 Sets: Max Reps (-2) @ BW+ 15%, rest 90 seconds between sets

*The (-2) means stay 2 reps shy of failure – shoot for 5+ reps each set if possible but do not go to failure each round.

SKILL WORK

Snatch Technique Work With PVC Pipe

WOD

Level 1

AMRAP 7:

  • Hang Power Snatch (75/35) x 3
  • Box Jump Step Down (18/12) x 3
  • Hang Power Snatch x 6
  • Box Jump Over x 6
  • Hang Power Snatch x 9
  • Box Jump Over x 9
  • and so on…

*continue to climb the ladder by 3 reps until time is up

Level 2

AMRAP 7:

  • Power Snatch (135/95) x 3
  • Box Jump Over (24/20) x 3
  • Power Snatch x 6
  • Box Jump Over x 6
  • Power Snatch x 9
  • Box Jump Over x 9
  • and so on…

*continue to climb the ladder by 3 reps until time is up.  Scale box jump overs to step ups if needed, but make sure both feet touch top of box before transitioning over to other side. Please carry boxes when setting up (do not drag them across floor). Score is total number of reps completed.

4 Comments on “Thursday Workout: Pull-up Work, AMRAP 7

  1. L2 PU: 2 for first 4 min, 1 for last 4min
    Wod: 64 @ 75#
    Thanks for encouraging me to do that weight Taylor!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s