Monday Workout: Pull-up Retest, AMRAP

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Please head to http://www.c-ville.com/nominate/ to nominate CF Charottesville for “Best Niche Gym”!  Also in the running: Scott Linton (best personal trainer), and C’ville Burn (best fitness class).  Thanks!

TEST

1 attempt at a max set of Strict Pull-ups

*Must achieve full lock-out (extension) at bottom, and reach chin over bar at the top.  Compare to here

WOD

Level 1

AMRAP 12:

  • Hang Power Clean (75/35) x 10
  • Push-up Hands Elevated x 15
  • Lunge x 20 (10/side)
  • Run x 400m

Level 2

AMRAP 15:

  • Power Clean (135/95) x 10
  • Push-up x 15
  • Lunge x 20 (10/side)
  • Run x 400m

CASH OUT

Pick a lower-body mobilization with a band – spend a couple of minutes on each side

ANNOUNCEMENTS

  1. This Friday (May 20)! Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
  2. Hike and Brewery Day – RSVP Here

12 thoughts on “Monday Workout: Pull-up Retest, AMRAP

  1. Pu: 7 (2 rep increase!!)
    Wod: 2+300m

  2. PU: 8 (up by 2)
    WOD: 3+23 @ 115

  3. PU- 9 up by 1
    WOD- 3 + 45 @ 85# – row instead of run

  4. PU: 5 (same number of reps, but 8# heavier, so I’d call that a win)
    WOD: 2 + 74m (85# PC, 400m row)

  5. PU: 10 (+3 from test)
    WOD: 3 @125#

  6. 15 (+3)
    3+125m

  7. Pull-ups: 3!! 2 more then last time!
    Wod: 2+200m run RX

  8. 21 (5 more than before)
    4+2 rx

  9. 9 (+4 from initial test)
    3 + 45 @ 75#

  10. 17 (+4)
    3 + 35

  11. 25 pull ups. +3. First PR in quite some time!

    4+6 On May 15, 2016 8:31 PM, “CrossFit Charlottesville” wrote:

    > Scott posted: ” Please head to http://www.c-ville.com/nominate/ to > nominate CF Charottesville for “Best Niche Gym”! Also in the running: > Scott Linton (best personal trainer), and C’ville Burn (best fitness > class). Thanks! TEST 1 attempt at a max set of Strict Pull-” >

  12. 12 PU. 3+45

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