Monday 2/18/2019 - 13.5


M1

Pull Up + HSPU Work

5 Sets

Option A:

3 Weighted Strict Pull up @75-80% 3rm

3-5 Strict HSPU

Option B:

6 Pull up Negative - Step from top

12 Strict Box HSPU

Option C:

6 Ring face Pull

6 Ring Row @3331 Tempo

6 Pike Push up

M2:

"13.5"

Ascending Time

Option A:

Complete as many rounds and reps as possible in 4 minutes of:

15 Thruster 100/65

15 C2B

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Option B:

Complete as many rounds and reps as possible in 4 minutes of:

15 Thruster 75/55

15 Pull up

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Option C:

Complete as many rounds and reps as possible in 4 minutes of:

15 Thruster 55/45

30 Jumping Pull up

If (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png