Pulling and Pushing Work

Posted: 23rd April 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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3-5 Rounds of Cindy (No Measure)

5 pull-ups
10 hand release push-ups
15 air squats

weighted pull-up/dips superset (3,3,3,3,3 )

Use moderate weight.

*If not performing weighted pull-ups or dips, perform 5 x 5 on eccentric pull-ups and eccentric dips.

Metcon (No Measure)

EMOTM for 10 minutes perform:
Odd minutes: 1 Rope Climb
Even minutes: 1 Wall Climb

*Once the 10 minutes is complete rest 3 minutes and set up for next EMOTM.

5 Rope Pull-ups per Rope Climb
Bear Crawl 2 floor mats forward and backward per Wall Climb.

Metcon (No Measure)

EMOTM for 10 minutes perform:
Odd Minutes: 5 rebound box jumps 24/20
Even Minutes: 3 HSPU with hands on 25s/Floor for women.

5 Rebound box jumps on Rogue Block
2 Eccentric HS descents instead of HSPU

500 Meter row (No Measure)

500 Meter row
and then:
3 x 5 Partner Eccentric Hamstrings on GHD
30-50 Arm circles forward and backward
30-50 PVC pipe shoulder press

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