Tag Archive: chest-to-bar pull-up


PE 4/3

Strength:
Work up to a heavy front squat

CrossFit.com WOD:
6-9-12-9-6 reps of:
Burpees over the bar
Front squat (185/135)
Chest-to-bar pull-ups

*Scale weight for front squats to 75-80% of 1RM

3 RFT

3 Rounds for time of:
21 GHD Sit-ups
18 Hip Extensions
15 Chest-to-bar Pull-ups
12 Box Jumps 24”/20”
9 Squat Snatch 135/95#

 

WORKOUTS

Challenge WOD (4 pts): “Bowen
3 RFT:
Run 800 meters
7 deadlifts (275/135)
10 burpee pull-ups
Single arm kettlebell thrusters (53/35), 14 reps (7 each arm)
20 box jumps (24/20″)

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Dec. 30

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Chest-to-bar Pull-Ups
Box Jumps, 30 in
GHD Sit-ups

BtW averages: men 11:36; women 13:27
From mainsite

3 RTF:
15 Chest-to-bar Pull-ups
30 Box Jumps, 20 in
60 Sit-ups

From CrossFit Endurance