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Components

Weighted Pull-ups

Pull-ups

Metcon

Settings

Workout

Pull-ups + T2B/C+J

Warm-up

10 Scap Push-ups
10 Scap Pull-ups
15 Banded Face Pulls
5 Double Push-up Inchworms
10 Banded Low Ext. Rotations / side
15 GHD Hip Extensions
10 DB Rows / side (moderate)
15 V-Ups
0:30 PVC Front Rack Stretch / side
5 Big Kips
5 Pull-ups
5 Toes-to-bar
15 RKBS (moderate-heavy)

Strength

Weighted Pull-ups (2-2-2-2-2RM)

The Strict Pull-up

15 minutes
All pronated grip

Pull-ups (Sub-max kipping pull-ups every 2 Minutes x 3)

Pull-ups

You have T2B after this. Don't push it too far.

Metcon

Metcon (Time)

For Time:
30 Ground to Overhead (155/105)
EMOM starting at 0: 7 Toes-to-Bar

9 minute timecap
Choose a weight you'd be able to touch-and-go for multiple reps at a time. T2B is meant to be 7 unbroken every round, so if this number is tough, scale your modified exercise down, but keep the rep count at 7 regardless.

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, December 11, 2018

Male Clients

1

Brandon
Thorsten

4pm CrossFit

1 x 2 @ 108 lbs

1&9/10 x 120

2

Felix
Dion

6pm CrossFit

1 x 2 @ 106 lbs

3

Fernando
Flores

6pm CrossFit

1 x 2 @ 80 lbs

3

Gerard
Castro

6am CrossFit

1 x 2 @ 80 lbs

3

Robert
Christie

6am CrossFit

1 x 2 @ 80 lbs

4

AJ!
Isabelo

6am CrossFit

1 x 2 @ 75 lbs

5

Adam
Gelfand

12pm CrossFit

1 x 2 @ 70 lbs

5

Dominic
Pardini

4pm CrossFit

1 x 2 @ 70 lbs

5

Shaun
Storm

4pm CrossFit

1 x 2 @ 70 lbs

6

Ryan
Holcombe

7pm CrossFit

1 x 2 @ 67 lbs

7

Ryan
Figuerado

5pm CrossFit

1 x 2 @ 64.5 lbs

8

Brad
Damon

6am CrossFit

1 x 2 @ 62 lbs

8

Brandon
Gonzalez

4pm CrossFit

1 x 2 @ 62 lbs

8

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 2 @ 62 lbs

1 @ 70

8

Denver
Guess

4pm CrossFit

1 x 2 @ 62 lbs

8

Ryan
Goderre

7pm CrossFit

1 x 2 @ 62 lbs

9

Mark
Patzer

12pm CrossFit

1 x 2 @ 58 lbs

10

Mike
Tighe

12pm CrossFit

1 x 2 @ 55 lbs

10

Olivier
Derei

7pm CrossFit

1 x 2 @ 55 lbs

11

Eric
Macpherson

5pm CrossFit

1 x 2 @ 53 lbs

11

Jay
Cortez

6pm CrossFit

1 x 2 @ 53 lbs

11

Jim
Pinkerton

6am CrossFit

1 x 2 @ 53 lbs

11

Nate
Cobb

8am CrossFit

1 x 2 @ 53 lbs

12

Lenny
T

4pm CrossFit

1 x 2 @ 45 lbs

13

Travis
Felderhoff

6am CrossFit

1 x 2 @ 44 lbs

26-31-35-40-44

14

Moe
Mubarak

6am CrossFit

1 x 2 @ 40 lbs

14

Nathan
Thompson

4pm CrossFit

1 x 2 @ 40 lbs

15

James
Tamashiro

7pm CrossFit

1 x 2 @ 37.5 lbs

16

Andrés
Herrera

5pm CrossFit

1 x 2 @ 36 lbs

16

Tyler
Eickmann

5pm CrossFit

1 x 2 @ 36 lbs

17

Chad
Baker

12pm CrossFit

1 x 2 @ 35 lbs

17

Ron
Singer

6pm CrossFit

1 x 2 @ 35 lbs

18

Jim
Sirovy

4pm CrossFit

1 x 2 @ 26 lbs

18

Ken
Nelson

4pm CrossFit

1 x 2 @ 26 lbs

Stopped here; Lower back tender

19

Jet
Javelet

6pm CrossFit

1 x 2 @ 17.5 lbs

20

Fabricio
🦍

12pm CrossFit

1 x 2 @ 15 lbs

2bands-a band-bw-2.5-5-7.5-10-12.5-15

20

Zach
Jones

12pm CrossFit

1 x 2 @ 15 lbs

21

Julian
Willis

12pm CrossFit

1 x 2 @ 10 lbs

22

Akhil
Alluri

7pm CrossFit

7 x 2 @ 0 lbs

22

Jerry
Gramling

4pm CrossFit

1 x 2 @ 0 lbs

bw

22

Mark
Townley

12pm CrossFit

1 x 2 @ 0 lbs

Body Weight

22

Brian
Kalmenson

6am CrossFit

1 x 1 @ 70 lbs

Whoops

22

Private

5pm CrossFit

1 x 1 @ 79 lbs

22

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 53 lbs

Female Clients

1

Wifey
(aka Chris ...

6pm CrossFit

1 x 2 @ 46 lbs

44lb KB + 2lb belt

2

Emily
Gruber

6am CrossFit

1 x 2 @ 42.5 lbs

3

Heather
Spears

5pm CrossFit

1 x 2 @ 42 lbs

4

Lenae
Parzanese

12pm CrossFit

1 x 2 @ 37.5 lbs

5

Maria
Mercado

6am CrossFit

1 x 2 @ 20.5 lbs

6

Kym
Janke

4pm CrossFit

1 x 2 @ 20 lbs

no kip

7

Private

5pm CrossFit

1 x 2 @ 17.5 lbs

8

Rachael
Storm

12pm CrossFit

1 x 2 @ 7 lbs

9

Gracie
Laciste

4pm CrossFit

1 x 2 @ 2.5 lbs

10

Alissa
Cobb

6am CrossFit

1 x 2 @ 0 lbs

thin green

10

Beth
Gray

12pm CrossFit

1 x 2 @ 0 lbs

purple band 2

10

Camille
Chamberlen

7am CrossFit

1 x 2 @ 0 lbs

red band 1 body weight

10

Chelsie
Coughlin

8am CrossFit

1 x 2 @ 0 lbs

red & teal bands

10

Jaclyn
Morbitzer

8am CrossFit

1 x 2 @ 0 lbs

small green small black

10

Janis
Green

7am CrossFit

1 x 2 @ 0 lbs

purple, thin black

10

Kait
Pollen

6pm CrossFit

1 x 2 @ 0 lbs

red band x2, 1@ bw

10

kasey
stark

5pm CrossFit

1 x 2 @ 0 lbs

Body weight

10

Lisa
Gift

5pm CrossFit

1 x 2 @ 0 lbs

small red band

10

Steph
Jarosz

12pm CrossFit

1 x 2 @ 0 lbs

10

Theresa
Brinsa

5pm CrossFit

1 x 2 @ 0 lbs

thin red