Wednesday – December 17, 2014

Posted: December 16, 2014 by CrossFit NE Georgia in Workouts
121714
Warm-up
Warm Up Sets for Strength
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Weightlifting
Bench Press
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
(record your last rep @ 95%)
Metcon (AMRAP – Rounds and Reps)
12 min. Climbing Ladder
Round #1
(3 reps)

1 Strict Pull-Up –> 2 HRPUs
Round #2
(6 reps = total of 9 reps)

2 Strict Pull-Ups –> 4 HRPUs
Round #3
(9 reps = total of 18 reps)

3 Strict Pull-Ups –> 6 HRPUs
Round #4
(12 reps = total of 30 reps)
4 Strict Pull-Ups –> 8 HRPUs
Round #5
(15 reps = total of 45 reps)
5 Strict Pull-Ups –> 10 HRPUs
Round #6
(18 reps = total of 63 reps)
6 Strict Pull-Ups –> 12 HRPUs
Round #7
(21 reps = total of 84 reps)
7 Strict Pull-Ups –> 14 HRPUs
Round #8
(24 reps  = total of 108 reps)
8 Strict Pull-Ups –> 16 HRPUs
Round #9
(27 reps = total of 135 reps)
9 Strict Pull-Ups –> 18 HRPUs
Round #10
(30 reps = total of 165 reps)
10 Strict Pull-Ups –> 20 HRPUs
Round #11
(33 reps = total of 198 reps)
11 Strict Pull-Ups –> 22 HRPUs
Round #12
(36 reps = total of 234 reps)
12 Strict Pull-Ups –> 24 HRPUs
and so on…
***Record what round you get to and total reps***
If you get stuck on a round stay with this round until time is up. You will only record the round you completed and reps assigned to that round

*Sub Ring Rows for Pull-Ups & Incline Push-Ups on a Box for HRPUs*

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