Monday Workout: Pull-up Work, 3 Rounds

This Friday we kick off grilling season with our “First Friday” Potluck-Style BBQ and Hangout at the gym!  RSVP here.  Bring something to throw on the grill and a side to share.  It’s on rain or shine (we can set up kanjam and cornhole inside).

crossfit-charlottesville_0233

STRENGTH

Pull-up Work, Week 5 Day 1:

Eccentric (0-4 reps)

  • 5 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 dumbbells or plates. (i.e. if you weight 150, add 7-8 pounds.)

Volume (5-12 reps)

  • OTM 9: 35% of Max Rep Set + 1

*Add 1 rep to your normal 35% set, an perform this number of strict pull-ups on the minute for 9 minutes

Weighted (12+ reps)

  • 7 Sets: Max Reps (-2) @ BW+ 7.5%, rest 90 seconds between sets

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

**There are 2 weeks left in this pull-up cycle – don’t get discouraged if you are having trouble completing the sets as written! Scale things back if you need to (i.e. if you fail a set on the volume work, take a minute off and then get back on it), and keep in mind that these last 2 weeks are going to be challenging.  Do your best.

WOD

Level 1

3 Rounds For Total Time:

  • Wall Ball x 15
  • Burpee x 12
  • Dumbbell Clean and Jerk x 9
  • Rest 1 Minute

Level 2

3 Rounds For Total Time:

  • Wall Ball (20/14) x 21
  • Burpee x 15
  • Ground to Overhead (115/85) x 9
  • Rest 1 Minute

*record total time (including rest).  Ground to OH can be a power snatch or clean and jerk.

ANNOUNCEMENTS

  1. First Friday Potluck at the gym this Friday! RSVP Here
  2. Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
  3. Hike and Brewery Day – RSVP Here

5 Comments on “Monday Workout: Pull-up Work, 3 Rounds

  1. PU: alternated 3&2 per rnd
    Wod: 13:16 rx (3:35,3:46,3:55)

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