Crossfit LPF – CrossFit
Pull-up progression (AMRAP – Reps)
(32) A/B Clock:
(12) Pull-ups; Take 1:30-2:30 minutes between sets, this is for STRENGTH not as fast as possible. Document weight/reps in comments.
C-
6×3 heavier than last week
Rx-
6×2-3 strict
P-
6×1 with 8 second negative lower
OR
Ring Rows 6×5–6
3:00 Transition into…
Machines, Snatches and Rope Climbs (Time)
(17) For time:
Goal Sub 13
C-
500/400 M Row
30 Power Snatch 115/75
6 rope climbs
1000/800 M Row
15 Power Snatch 115/75
3 rope climbs
500/400 M Row
Rx- 3/2 Rope climbs, then Snatches 95/65
P- 9/6 floor to stand, BB 75/55
Machine Dealers choice- double distance Bike Erg, 24/18 and 48/36 Cal Echo