02/19/2015

Main – CROSSFIT

record reps @ 65%

-Rowing mechanics

-HSPU and pull-up progressions (2×5 each at moderately challenging level)

-2 sets of 60 second max calorie row with 5 minutes rest between each set. Work on mobility between sets.

For time:

10.9.8.7.6.5.4.3.2.1-

Strict pull-ups

+

10 x 1-arm KB/DB power snatches (5 per arm) between each round

*Use hardest progression that you’re able to perform if unable to go strict.

rx+

strict pull up +53/35 kb or 50/35 db

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