Sunday, March 18th


Sunday, March 18th

Olympic Lifting
Pause Front Squat + Front Squat + 2 Jerk Dip Squats + 10 Second Front Rack Hold

8 Rounds for Time:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superwomen Holds
10 Seconds Rest

Sunday CrossFit

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

12 Responses

  1. Alice


    Sunday CrossFit
    1rm Weighted Pull-Up – 28.5#, pr

    WOD – 13:27 with 25# DBs and bw strict PUs

  2. PlayGurlPattyG

    WOD 25 lbs made to 12th rep my pull ups come w/ an awesome dismount ???????? green band red band all the bands

  3. D-Nice

    OLY: 100-105-110-115-120-125-130

    1RM pull up: with thicker red band

    WOD: 12:15
    20# dumbbells and jumping pull ups with as slow of a descent I could muster (i.e. not very slow)