Tuesday – 9/10/2019

CFD – CrossFit


Metcon (No Measure)

Pull-up Skill Session:

10 min to work on…

Kipping Pull-ups Drills

-Small kip swings

-Start at top and push away

-Full movement

Butterfly Pull-ups

-Small circles to big circles, with one leg on box

-Small circles to big circles, no box

-Start at top for each rep

-Full movement
*Focus on building efficiency


Metcon (AMRAP – Rounds and Reps)

Every 30 seconds until failure:

Death by Strict Pull-ups
1st 30 seconds = 1 strict pull-up; 2nd 30 seconds = 2 strict pull-ups…

Score: Enter last successful portion as rounds. Enter number of reps into unsuccessful round


Metcon (3 Rounds for reps)

3 x AMRAP in 3 min

21 Ring Dips

15 S2O 135#/95#

Max Rope Climbs in remaining time

-Rest 2 min between AMRAPS-
Record rope climbs for each round

Work fast through the Ring Dips and S2O to give yourself plenty of time on the Rope Climbs

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