Mobile, AL CrossFit
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Destiny’s Child

April 21, 2019 / WOD

CrossFit Jacked – CrossFit

Weightlifting

Pull-Up Progressions (No Measure)

Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (Time)

Destiny’s Child

20 Minute Cap

15-12-9

Power Snatches 95/65

Box Jump Overs 24/20

directly into

15-12-9

Overhead Squats 95/65

Lateral Burpees
BARBELL

 Choose a weight that you could power snatch for 15+ reps unbroken when fresh

 Ok to use different weights if overhead squat is drastically different from power snatch

BOX JUMP OVERS & LATERAL BAR BURPEES

 No need to stand to full extension on these movements

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