Tuesday, December 6th


Chest-to-Bar Pull-Ups: Common Faults -CrossFit

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) Four sets of:
Hang Clean High Pull x 5 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg    (load with dumbbells)
Rest 60 seconds
Kettle Bell Halo x 5 reps each direction
Rest 60 seconds

B) 5 Rounds For Time
Run 400 meters
6 Dumbbell Man Makers 

A) Every 2 minutes, for 16 minutes (8 sets):
Clean Pull + Hang Clean + Jerk

(Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt in on the next round. If you miss again, then take weight off the bar.)

B) 5 Rounds For Time
Row 400 meters
Run 400 meters

(some can start on the row, some can start on the run)

2 sets of:
Row 500 meters 
rest  90 seconds 

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