04 Nov CrossFit – Mon, Nov 4

Potrero Hill, South Park – CrossFit

Challenge of the Month

1 Max Set: Strict Pull-ups

Scaled options:

L2: Max hold: Chin-above-bar

L1: Max hold: straight arm hang on bar

WOD Prep (Weight)

EMOM 9

3×3 Squat cleans (1st WOD weight)

3×2 Squat cleans (2nd WOD weight)

3×1 squat cleans (3rd WOD weight)

WOD (Time)

For time: (15 min cap)

15 Squat Cleans, 115/75

30 Pull-ups

Rest 1 min

15 Squat Cleans, 135/95

30 C2B

Rest 1 min

15 Squat Cleans, 155/105

30 Bar Muscle Ups

Lv1: 65,75,95 / 45,55,65

Lv2: 95, 115,135 / 65,75,95

Lv3: 115,135,155 / 75,95,105

Jumping pull-ups

Jumping Chest-to-bars

Jumping MU transitions or pull-ups or jumping C2B again

Week Preview

Tues- Benchmark WOD. Light BB and 1 min stations

Wed- Back squat 5×8