CrossFit Women WOD l 06.04 p.m. & 06.05 a.m.

The Saturday, June 9, 7 a.m. CrossFit Women WOD will be "Hope". Check out the "News" tab for more info.

Pull Up Progression Week 5 l Partner Tempo Pull  Ups (3-0-1-1)

  • Pre-Requisite: Negative Pull Up*
  • Standards: Begin with chin over bar and  lower to a straight arm hang (3 seconds). Without pausing at the bottom, return to chin over bar (1 second); rest in a bent arm hang (1 second); rest 2 minutes then repeat. Your partner can provide limited assistance at the bottom range of motion.
  • Milestone: 3 sets of 6 reps

* Successful completion of a smooth 30 second, body weight negative pull up. If you’ve not achieved the pre-req, continue to work on previous progressions

Skill Development & Technique Work l SA DB Squat Snatch 

For Time:

Run or Row 250m

40 KB Swings

Run or Row 400m

30 Alternating Arm SA DB Squat Snatch

Run or Row 800m

20 Bag Hop Burpees



Posted in CrossFit Women WOD, WOD.