WEDNESDAY. Pullup test in. Open Prep- Recovery DayOctober 5, 2016
Schedule notes. Wednesday looks to be unaffected. Thursday is up in the air and Friday looks like we’ll see some cancellations, IF (Big if) this F*9ckin Hurricane stays on the track it’s predicted to as of this Tuesday night writing.
Open Prep. Recovery day means do somethingthat does not add to your fatigue. The prescription is 20 minutes at 70-80%. Uncomfortable. Just on the border of unsustainable. You can chop this up in any way that suits you. 20 minutes straight. Two 10 minute efforts etc. Just make sure you can measure/quantify it, so that on future attempts you can do better and KNOW it.
CrossFit-Upper Body Pulling Strength
Max reps UNBROKEN STRICT DEADHANG pullups.
If you can do 5-10 strict bodyweight pullups, stay at bodyweight.
If you cannot do 5 strict bodyweight pullups, use the least amount of assistance that lets you get 5 reps.
If you can do more than 10 reps of a strict bodyweight pullup please add M-25, W-15 Lbs of resistance via a weight belt.
Work Capacity (edited )
2 Rounds For time
25 KB Swings
25 Toes to Bar