Ladies Pull-up Workshop

 

Today, Wednesday at 5pm. Forest Foxes only Pull-up Practice: skills, strength-drills, and get some homework. No need to sign up - just stop by. Email skye@crossfitforest.com with questions.

Today's Programming

Level 1
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 6-8 reps each arm
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds

B. 12 Minutes of Continuous Work
15 Sumo Deadlift High Pull (light enough to get all 15 in a row)
10 Wall Balls
20 Ft Agility Ladder 

 Level 2
Strength: Find your 1 Rep Max Bench (if you have been following along for the past 4 weeks, you should be able to hit a PR)

MetCon: 
5 Rounds For Time
20 Calorie Row (looking for less than 90secs)
20 Jumping Split Lunges
Rest 1:30

Level 3

1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).

2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).

3) 10 minutes to work to a heavy (non-maximal) Jerk triple from blocks/rack (each rep may be dropped).

4a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
4b) 5X5 Double Hand KB Push Press – heaviest possible, rest 60 sec.

MetCon - Join Level 2 here

Level 3 Version: 5 rounds for time of:

Row 20 Cal
5 KB Cleans (two hands/bells, from the floor) 32/24kg
20 Wall Balls 25/20 (to 11'/10') Target (do not get lapped by Level 2 on their version, you should be resting before they rest, which means you will likely need to row faster to make up time and not rest on the wall balls, remember you are about to get a 90 sec rest)
rest 90 Sec