Skip to content

Tuesday, January 8, 2019

2019 January 8
by bk

Bench Press, take 15 minutes to find a 1-rep max
Strict Weighted Pullup, take 10 minutes to find a 1-rep max (or pullup accessory)

then….

For time: (time cap, 9 minutes)
50 double-unders
1 bar muscle up
40 double-unders
2 bar muscle-up
30 double-unders
3 bar muscle-ups
20 double-unders
4 bar muscle-ups
10 double-unders
5 bar muscle-ups

-sub C2B pullups/pullups for BMU

Core Development:
3 sets:
arch body hold, 20 seconds
15 tuck crunch

Post loads and time to commnents

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
2 Responses leave one →
  1. Luciana Marcial-Vincion permalink
    January 8, 2019

    BP 1Rep Max: #95
    Strict Weighted Pull Up: 5#
    WOD: worked to achieve 10 DUs per round, 2 BMU w/band attempts

  2. Marty permalink
    January 9, 2019

    BP: 165 lbs
    DU Attempts Elevated Ring Rows

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS