Ralston Creek CrossFit – CrossFit

We will start today by warming up the shoulder really well with the 3RM push press work. Today’s MetCon calls for weighted pull-ups, and this should only be attempted by those with at least 10 strict pull-ups. Everyone else should be scaling with a “Hard” strict pull – nothing with a kip. Talk to your coach for good options. The weight and scales should allow you to complete the first round of pull-ups unbroken, and then steady singles at a minimum throughout the WOD. The push press weight should allow for the first few rounds unbroken as well. Don’t spend more than 1 minutes on your chosen movement for the rope – we want to keep this moving!

Push Press

1. WOD, part 1 (29:00-36:00)

Push Press

*Build to a 3 rep max in 7:00

*Leaderboard heaviest set of 3.

Metcon (Time)

2. WOD, part 2 (41:00-53:00)

5 Rounds for time:

5 Weighted pull-ups

10 Push press

50 Double unders

L3 – 45lbs/35lb DB for PUs, 135lbs/95lbs PP

L2 – Strict PUs, 115lbs/75lbs PP

L1 – Strict ring rows, 65lbs/45lbs PP

Pull-ups (Strict For Max Reps)

3. COOL DOWN (53:00 – 60:00)

2 Sets of max reps of:

Strict pull-ups

Rest as needed between sets.

*Leaderboard total reps for both sets.

Workout Option:

Use a band assisted strict pull-up. *Choose a band width that is challenging and that will allow no more than 10 reps.

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