Monday Workout: Pull-up/Push-up Work, AMRAP

crossfit-charlottesville_0278

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 if necessary.  Rest about 90 seconds between sets or as needed.

WOD

Level 1

AMRAP 9:

  • Jump Rope Single x 50
  • Burpee x 5
  • V-Up x 12
  • Wall Ball to 9′ (12/8) x 15

Level 2

AMRAP 9:

  • Double Under x 50
  • Toe to Bar x 12
  • Wall Ball (20/14) x 15

CASH OUT

Banded Shoulder Mobility work, pick an exercise from MWOD poster and spend 2-3 minutes per side

ANNOUNCEMENTS

Please head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

4 Comments on “Monday Workout: Pull-up/Push-up Work, AMRAP

  1. I miss workouts there. I will see you pretty soon. Thanks

  2. Pullup: 2 strict every 30s for 16sets
    Dips: tall box, slight toe assist
    Wod: 2+61rx

  3. Pull Ups: 2 sets of 6 Archer Rows @ parallel, 3 sets of 5 BW Pull Ups
    Dips: Strict Dips with toe touch at bottom
    WOD: 4 + 62 w/20# V-Up

  4. PUs: 3 per set, supine grip, bodyweight
    Dips: did like 2 on the rings, then 2 w/ the parallettes, then sets of 3 on the parallettes w/ toes on the ground
    WOD: 4 + 65 (V-Ups, 10# WB)

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