Mobile, AL CrossFit
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“Open”ed Up

February 24, 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.

Weighted Pull-ups (5 sets of 5 reps – same weight across)

17 min to complete

2 Minute Hang From Pull-up Bar (Time)

Accumulate 2 minutes of hanging from the pull-up bar. How long does it take you to accumulate a 2 minute hold?
Remember to activate your lats by pushing away from the bar to remain active. Do not slouch. If you begin to slouch, come off the bar to reposition yourself and pick up where you left off.

Metcon

Metcon (Time)

“Open”ed Out

20 Minute Time Cap

21 Deadlifts 155/105

21 HSPU

Rest 2 Minutes

15 Deadlifts 185/125

15 HSPU

Rest 1 Minute

9 Deadlifts 205/145

9 HSPU

RX+: 225/155 then 255/185 then 285/205

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