7 min AMRAP:
Pre-TEST
Find a max set unbroken strict pull ups. Choose one of the below levels:
*Rules: starting position must be with arms fully extended in pronated grip, supinated is not allowed this time. Chin must break the bar in end position. Kipping/any movement in the legs is not allowed.
If you’ve done the test and don’t want to repeat it continue with the following training:
3-4 RFQ:
For time:
9-15-21-30-21-15-9 reps of:
TC = 30 min
RX+ = 100/70 kg & C2B pull ups
I = 50/35 kg & Banded Pull Ups
B = 35/25 kg & Ring Rows/Jumping Pull Ups
Into 2 RFQ:
3-5 RFQ:
*Rest as needed between movements and rounds
20 min AMRAP
Every 50/45 Cals:
*Score = total cals & reps collected
Using one of these weights:
45″ ON / 45″ OFF x 5:
Rest 2 min
1′ ON / 1′ OFF x 5
3-4 RFQ:
*Minimise rest between movements, rest as needed between rounds
10-8-6-4-2 reps of:
2 RFQ:
Every 3 min x 4
*Rest in remaining time. Build weight over all sets. Aim to reach failure in the final round
Then onto:
12 min RFR:
*Score = max reps collected in all minutes. So you might want to push a tad harder on some movements than others
In pairs:
Into:
For time:
P1:
P2: AMRAP:
Into AMRAP:
*You have max 10 min per exercise. Scale up or down accordingly. Flow: one partner starts on the run, the other on the AMRAP. Once P1 gets back they take over from P2 wherever they were. They keep alternating until the running and AMRAP are complete. If one finishes before the other they continue working on the incomplete part in YGIG before going to the burpees. Score = number of burpees.
3-3-2-2 reps of:
*Pause 2″ in bottom position and squat through to full depth
Into:
3-3-2-2 reps of:
*Pause 2″ in catch & Squat through to full depth
Build up to a heavy:
Alternate with:
For max reps with the heaviest SB you can manage
1′ ON / 1′ OFF x 2-3
The 11:00 WOD CrossFit & Coffee today is HERO WOD “Bert”
For Time
2 RFQ:
3-4 RFQ:
5-5-4-4 reps of:
Alternate with:
10 RFT:
TC = 20 min
I = 2 x 15/10 kg
B = 2 x 10/7.5 kg & 12/9 Cal
