CrossFit Main ‘Helen’ 3 rounds for time: 400m run 21 AKBS 12 pullups Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on […]
Wednesday May 24, 2023 Read More »
A. pullup/kb swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go sub 10, with a cap of 15
A. Pull-up/KB swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go sub 10, with a cap of 15.
WOD: A. Shoulder Press: 50/60/70%x8+ B. Helen 3 rounds for time of: Run 400 meters (sub row 500m) 21 kettlebell swings (35, 53#) 12 pull-ups rowing helen results
Congratulations to all who participated in our In-House Throwdown! WOD: ‘Helen’ * Re-test use the same weight/assistance as last time 3 rounds for time: 400m. Run 21 KB swings (35,53#) 12 pullups
WOD: ‘Helen’ 3 rounds for time: 400m. Run* (post 125) scale to 500m. row if needed, 21 KB swing (35,53#), 12 pull-ups* make sure to scale to assistance they can get multiple reps in- they shouldn’t be doing 1-2 reps and dropping, especially on the first round.
