Phone: (813) 440-8882

Monday November 5th

4
Nov

Monday November 5th

7th session of Squats and Milk. Almost halfway.
This is going to start getting heavy. Don’t go up until you made your last weight successfully.
Warm Up
30 Wall Squats
Grab an empty bar
2×10 empty bar back squats
2 to 3 more sets of 5-10 reps to build to your 20 rep for the day
Put your 20 rep on and go
14 minutes finish

Meet at the board, bring one dumbbell with you to go over all the movements.

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180426 Tips With Pat Sherwood
Weighted Pull-Up Variations


Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Leave a Reply