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December 4, 2015

Skill

EMOM for 10 Minutes
Straight set of Kipping Chest-to-bar Pull-ups

For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for the pull-ups and for that reason you will most likely want to perform a set size that is much smaller than what you would use if you were attempting this movement with another minute of rest.  If you are still working on building the strength to support kipping swings work for about 30 seconds performing jumping pull-ups with a slow lower down.

 

 

WOD

4 Rounds with 90 seconds on each station

[odd]  Clean & Jerk 135/95 lb
[even] rest

Workout notes: This workout will be scored as you would with any other AMRAP. We’re working for a total of four, ninety second bouts and resting 90 seconds between so your total workout time will be 10.5 minutes(discounting the last rest period). Perform as many Clean and Jerks as you are capable of in each 90 second interval and then rest another 90 seconds for each round. Your total score will be the number of C&J you complete across 4 rounds.  Use this opportunity to challenge yourself to perform more efficient and faster reps as you would if you were performing the classic CrossFit workout Grace.

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