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October 10, 2016

Skill

EMOM for 10 Minutes

Straight set of Kipping Chest To Bar Pull-Up

For today’s skill work we’ll practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few seconds of each round. If you can sustain sets of 5 it’s likely you are starting to master the skill.  If you are new the CrossFit style kipping swing and don’t quite have the strength for a pull-up yet, alternate minutes between “C-Kip”  kipping swings and jumping pull-ups with a slow lower down.

WOD

AMRAP in 15 Minutes
12 Deadlift 155/105 lb
9 Hang Power Clean 155/105 lb
200M Run

Workout notes: Today we’re getting a taste of the classic CrossFit hero workout “DT” without the push jerks.  Determine what weight you will use by testing out the hang cleans.  The suggested load is slightly heavier than we often see so consider bumping up the weight you might normally use in a workout but keep the loading in the 6o% range of your max clean.   If you end up performing single hang cleans you have gone too heavy!

 

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