,

By

vettecitycrossfit

·

061322 Monday

Strength: 3 Tempo Front Squats x 5 sets @65% of 1RM*Tempo = 3 second negative and 1 second standing (contraction) portion Rest as needed between sets * Weighted Strict Chin Up (Supinated)5 Strict Weighted Pull-ups x 5 sets @50% of 1RM Then: For Time: 30 Pull-ups30 Dumbbell Front Squats (50s/35s)100’ Dumbbell Front Rack Lunge (50s/35s)30…

Strength:

3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

  • Rest as needed between sets *

Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

Then:

For Time:

30 Pull-ups
30 Dumbbell Front Squats (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)
30 Chest to Bar
30 Dumbbell Shoulder to Overhead (50s/35s)
100’ Dumbbell Front Rack Lunge (50s/35s)

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