Chest to Bar Pullups

Monday 8/20

CrossFit 15-12-9 reps for time of: Sumo deadlift high pulls Chest-to-bar pull-ups Longevity 15-12-9 KB deadlift high pull Ring rows QuickFit Max reps at each station x 3 rounds (18 min) 2 min: assault bike 2 min: burpee over DB 2 min: DB goblet reverse lunges

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Monday 6/18

CrossFit: Team Workout AMRAP 20 minutes of: 5 pullups 10 wall-ball shots 15 american kettlebell swings *two person team, rotating every movement. Ex: P1 pullups. P2 wall-balls. P1 kettlebell swings. etc… Longevity: AMRAP 20 minutes of: 5 pullups/ring row 10 wall-ball shots 15 russian kettlebell swings *two person team, rotating every movement. Ex: P1 pullups.

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Monday 6/4

Michelle working on her Kipping Pull-up standards for today’s reverse Tabata. CrossFit: gymnastics/skill/asymmetry Skill: Pull-up/ CTB/ Bar Muscle Up A. Hollow Arch Swing: Beat Swing B. Kipping Pull-up with Blocking Movement C. Kipping CTB with Blocking D. Kipping Bar Muscle Up WOD: for quality: Pull-up/CTB/Bar Muscle Up Reverse Tabata: 10 on x 20 off x 8

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Friday

CF: 6-9-12-9-6 reps for time of: Burpees over the bar front squats (185/135) Chest-to-bar pull-ups *goal time frame should be sub 10 min. w/ 12 min cap. Level 3: Burpees lateral and must jump over bar Level 2: burpees lateral and must jump over bar Level 1: burpees lateral and can step over bar Level

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