CrossFit Montgomery – CF
Do A or B.
If you do not have multiple, unbroken strict pull-ups, talk to the coach about doing pull-up negatives as described in Part B. All pull ups are strict.
can used a mix grip.
A: Weighted Pull-ups (5/5/5/3/3/3/1/1/1)
strict weighted pull-ups
score your heaviest 1. if your heaviest is body weight only, enter a “0” as the weight.
B: Pull-ups (5/5/5; 3/3/3; 1/1/1)
as the reps get lower, try to spend more time in the top and in negative portions of the workout.
so the sets of 5, think about a quick pause and controlled decent.
sets of 3 try to hold at the top for 1-2 seconds, then an even slower decent.
sets of 1, try to hold for 2-4 seconds, and an *even* slower decent.
enter number of reps completed as score. wodify doesn’t really have a way to capture the score for this one.
Metcon (AMRAP – Rounds)
16:00 Alternating EMOM
Odd rounds: 10 push ups, 15 hollow rocks
Even rounds: 7 wall balls, 5 toes 2 bar
if you do not complete the reps in a round, work until the reps are completed, then rest the remainder of the round.
continue alternating the movements.