12.17.2013

Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.

Weighted Pull/Chin-ups 5-3-3-2-1

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.

Post loads to comments.

“Crispy Chicken”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Snatches (135/95lbs)
10 x Burpee Box Jumps (24/20”)
15 x GHD/Abmat Sit-ups
Rest 3:00
Then…
Complete as many rounds/reps as possible in 8:00 of
5 x Handstand Push-ups
10 x ‘American’ KB Swings (32/24)
15 x Cal Row

Post rounds/rep completed to comments.

About Samy

www.CrossFitNewHampshire.com
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2 Responses to 12.17.2013

  1. Orr says:

    Pull Ups: 53#

    “Crispy Chicken”
    3+6 rds / 3+12 rds

  2. Dutch says:

    Weighted Pull-up 70# x 1
    Crispy Chicken 2 + 15 (95#/Abmat)/3 + 12 (Stinkbugs/20Kg)

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