1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Pull-a-Palooza

December 28, 2016

Thursday hours are: CrossFit at 5:30am, 9am and 5:30pm.  All Access is this Thursday at 8:20am.  Friday hours are the same – except no All Access.

For the workout, start each round where you left off on the last round.  So, if you completed 2 rounds plus 2 Muscle Ups in round 1, begin the next AMRAP with the 3rd Pull (which will be a Chest to Bar if you are RX).

For scaling, if Pullups are tough, use as heavy Kettlebell.  Men can try R1 – 70/R2 – 53/R3 – 44.  Ladies can go 53/44/35.  If you can do C2B, regular Pullups, but Muscle Ups are a challenge try Heavy KB in round 1, C2B in round 2, and Pullups on round 3.  Everyone finishes with Burpees.

Ring or Bar Muscle Ups are fine – shooter’s choice.

The way this workout is designed, every round is a sprint.  That means you will probably need to do some chained reps on the Power Cleans.

Workout of the Day

AMRAP 5

5 Muscle Ups

10 Power Cleans

Rest 5

AMRAP 5

5 Chest Bar Pullups

10 Power Cleans

Rest 5

AMRAP 5

5 Pullups

10 Power Cleans

Rest 5

AMRAP 5

5 Bar Facing Burpees

10 Power Cleans

Men 155/100

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text