Weighted Pullups and Dips then Power Clean and HSPU

By | | , , , ,

Every 3 minutes for 9 minutes

  • 3 x Weighted Pullup @ 20kg
  • 5 x Weighted Dip @ 20kg

Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….

  • Power Clean @ 125lbs/57kg
  • Handstand Pushups

Then 3 rounds of

  • 15-20 second Tuck Front Lever Hold
  • 20 second Frog Stand Hold

Results: Metcon 6 rounds.

Tagged , , , . Bookmark the permalink.

One Response to Weighted Pullups and Dips then Power Clean and HSPU

  1. pmeyer says:
    30/09/2023 at 17:57

    PM, 30.9.23: Metcon: 1 round of 2/4/6/8/10 then 2/4/6 plus 12 reps. First time I tried Frog Stand Holds..not very successful, just managed to hold for a couple of seconds ;-(