Tuesday Workout: Weighted Pull-up/Push-up, AMRAP

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STRENGTH

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

Notes: This is a continuation of the work last week.  Climb to a heavy 5 for each for the day (heavier than last time if possible), or challenge yourself on your working variation. 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 8:

  • Hang Power Clean (barbell or dumbbells) x 10
  • Db Lunge x 10 (5/side)
  • Jump Rope Single x 30
  • Burpee x 3

Level 2

AMRAP 8:

  • Power Clean (135/95) x 10
  • Front Rack Lunge (135/95) x 10 (5/side)
  • Double Under x 30

ANNOUNCEMENTS

  1. Fridays After Five: July 8 – see you there!
  2. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
  3. Ladies Night – WOD and Wine: July 22
  4. Yoga for CrossFit and Recovery with Leslie: July 24

2 Comments on “Tuesday Workout: Weighted Pull-up/Push-up, AMRAP

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