Monday September 24th – Train Harder CrossFit

Warm up-
10 Minutes to complete 40 perfect air squats against the wall, if you are not low enough we will set a wall ball behind you to squat to.
Strength
5 sets of 5 back squats
You know your 20 rep max… don’t hold back on these. build to a very heavy set of 5. do a couple warm up sets then start in on your sets of 5. Your final set of 5 should be much higher than your 20 rep max.

Wod- We did this a few months ago. Surprisingly difficult. not sure if we had many finish it RX. Try Strict weighted pull ups first, then pull ups, then kipping pull ups, then assisted pull ups.

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scroll for scaling options.
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Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells