STRENGTH:
Bench Press (25 Minutes)
5-5-5
Weighted Strict Pull Ups
5-5-5
*Superset the bench and pull ups. You are working up to 3 heavy sets of 5 on the bench press today. They can all be at the same weight or you can add a little weight each set. Do 5 Strict Pull Ups after each set of bench press including the warm up sets. Build up to weighted pull ups if you ca or use a band if necessary.
WOD:
For Time:
15 Clean and Jerks (165/115#)
25 Chest to Bar Pull Ups
100 Double Unders
25 Chest to Bar Pull Ups
15 Clean and Jerks (165/115#)
*This should take between 12 and 18 minutes. The clean and jerks should be steady singles. Scaling options for the other 2 minutes below.
Scaling Options:
100 Double Unders to 3 Minutes of Double Under Practice to 200 Single Unders
25 CTB Pull Ups to 25 Pull Ups to 25 Banded CTB Pull Ups to 25 Inverted Rows
CrossFit Reserve 