Tag Archives: Pullups

Crossfit Open WOD 19.4 Modified

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Wanted something short and intense, so when I woke up this morning and saw this, decided it was just right for today…

For time, including rest, complete both parts

  • 10 x Snatch @ 65lbs
  • 10 x Burpees over the Bar

Rest 3 minutes then

  • 10 x Pullups
  • 10 x Burpees over the Bar

Results:  11:21.

Handstand Pushups then Power Cleans and Dips

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5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Ring Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results:  Metcon 11:33.

Spartan WOD from March 9

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Spartan training WOD I found on Instagram.

Three rounds for time

  • 10 x Sandbag Thrusters
  • 10 x Burpee Box Jumps

Then 5 rounds of

  • 8 x Strict Pullups
  • 8 x Goblet Squats @ 24kg
  • 8 x Alternating Dumbbell Strict Press @ 18kg
  • 8 x Single Leg Deadlift @ 24kg per leg
  • Rest 1 minute

For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.

Results:  For the first part 5:09.

Deadlifts and Kettlebell Swings then Pullups, Burpees and Snatches

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Three rounds (taken from CF Invictus WOD from February 25)

  • 6 – 8 x Deadlift
  • Rest 20 seconds
  • 20 x Kettlebell Swings
  • Rest 3 minutes

Then 5 rounds for time

  • 6 x Strict Pullups
  • 8 x Power Snatch @ 75lbs
  • 10 x Burpees

Results: Deadlifts 185-205-225.  Metcon in 8:39.