Chin Ups - CrossFit Renaissance

Today’s WOD: Hang Power Clean, Chin Ups, Running, Inverted Rows, Bench Press

Metabolic Conditioning, Olympic Lifts, WOD / jessica

METCON
For time:
9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95)Strict Chin-ups. *200 Meter Run after each set. 20:00 Cap
STRENGTH
1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.
1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s.
EXTRA CREDIT
Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop, complete 10 second hollow hold

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Chin Ups, Hang Power Cleans, Push Ups, Floor Press, Pull Apart

Metabolic Conditioning, Strength, WOD / jessica

STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00– L3: Bodyweight 6 x 3. Rest 90s.– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.METCON AFAP, but not for time:21-15-9Hang Power Cleans (115,75)Push-ups on BarbellsThen,21-15-9Floor Press (115,75) *50 Banded pull-aparts after each set (pronated grip)22:00 Time Cap on this workEXTRA CREDIT World’s Greatest Stretch x 30s each pose

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Upper Body Work & Push Ups, Sit ups, Pendlay Rows, Push Press

Metabolic Conditioning, WOD / jessica

Strength: Upper Body
Superset for 5 sets of 5 of:
1) Close Grip Floor Press, rest :45
2) Close Grip Chin Ups, rest :45
Metcon:

For Time:
100 Hand Release Push Ups
100 Pendlay Rows (95,65)
100 Push Press (95,65)
100 Abmat Sit ups

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