Friday, 28 March 2025
- crossfitkeylargo
- Mar 28
- 1 min read
Conditioning:
For time:
10 Squat Snatch (155/105)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (155/105)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (155/105)
Gymnastics: Strict Pull-ups
Strength Option - EMOM 6:
Level 1:
Odd Minute: 2-4 Chin Ups on Rig
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups on Rig
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups on Rig
Even Minute: 5-7 Strict Pull Ups
Conditioning Option - EMOM 6:
Criteria to be able to do this option: Can do 5-7 Strict Pull Ups in a row
Minute 1: 3 Burpee Pull Ups INTO 2 Strict Pull Ups
Minute 2: 3 Burpee Pull Ups INTO 3 Strict Pull Ups
Minute 3: 3 Burpee Pull Ups INTO 4 Strict Pull Ups…
* Continue adding one strict pull-up each minute until minute 6. If you fail, repeat the previous minute until 6 mins are complete.
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