In CrossFit Daily Workout

FITNESS

Ten rounds for time of:

5 Isometric bar holds w/3-count negative
5 Banded Pull-ups

PERFORMANCE

Ten rounds for time of:

3 Weighted Pull-ups, 45/25#
5 Strict Pull-ups
7 Kipping Pull-ups

For weighted pull-ups place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Olympic Weightlifting Class

Snatch (full squat)

1 x 4 @ 65%
1 x 4 @ 70%
1 x 4 @ 75%

Clean & Jerk (full squat)

1 x 4 @ 65%
1 x 4 @ 70%
1 x 4 @ 75%

Press (behind the neck w/snatch grip)

1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%