“Donnie McMillan”

 

 

 

TUESDAY

CrossFit

Week 4 Pull-up Program

  • 4xME Strict Pull-Ups, rest 90s after each set, same scale

 

Strength : Press and Toes to Bar

4 sets of each, 90s rest after each set, alternating back and forth

a: Press (from floor) : Max Reps @ 80% 1 rep max (1st set is warmup, then 3 working sets same weight)

b: Toes to Bar : 10-15 Reps, focus on speed and kipping to whatever scale you are doing

 

WOD : “Donnie McMillan”
10 Minute, running clock
30 Deadlift 275/185
40 Cal Row
AMRAP Double Unders

S : 135/95, 30 Cal Row, Singles
L1 : 225/155

Rx+: 315/225, 50 Calories

 

Strong : TBD

The Program : Do all the work or do none of the fucking work.

1. Strength and WOD

2. Hang Clean and Jerk
E2m for 10m : 2 Reps

3. For time:
30 Burpees
40 Overhead Squats 95/65
30 Pull-Ups

Rest 4m

20 Burpee DB Deadlift 55/35
30 Overhead Squats 135/95
20 Chest-to-Bar Pull-Ups

Rest 4m

10 Brupees DB Box Up and Over 55/35 and 30/24
20 Overhead Squats 165/115
10 Muscle-Ups