CrossFit Ironside – CrossFit
Pull-ups (Strict Pullup/ Muscle-ups)
Week 2 of the Pullup Challenge!
Opt.1: Test out strict pullups/muscle-ups
Opt.2: 10 min EMOM
3-5 Strict or weighted pullups
Opt. 3: Muscle-up/Pullup progressions
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
100 Single-unders/ 50 DU attempts
12 Knees-to-chest
10 Power Cleans 95/65
-1 min rest-
(Rx+)
75 Double-unders
12 TTB’s
10 Squat Cleans
-Rest 1 min-
Rnd.1 135/85
Rnd. 2 155/105
Rnd. 3 185/125
Rnd. 4 Back to 135/85
Metcon (AMRAP – Reps)
Optional Accessory Work:
3-4 Superset L. Raises + Ringrows