Muscle-ups/Pull-ups
Back Squat
Deload Week
40% x 5
50% x 5
60% x 5
"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)
1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.
Compare to 01/09/10.
Lori N chillaxin' after "Cindy"
01/06/11
1 comment:
Skill Work:
Muscle-ups/Pull-ups
3 sets
7 (goal 10)strict pull ups (pull-chin-pull)
5 ring dips (10 #db)
10 squats
repeat
Back Squat
Deload Week
40% x 5 *135*
50% x 5 *160*
60% x 5 *205*
"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups *23*
1:30 Rest
2:00 Burp-ups *12*
1:30 Rest
1:00 Burp-ups *10*
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