“180916”

CrossFit Main Site Daily WOD

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  • 5 3-minute rounds of:
  • 20 push presses
  • Max-rep weighted pull-ups
  • Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
  • Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
  • Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Record reps completed each round. Score is total reps completed.

Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume.

Intermediate Option
5 3-minute rounds of:
20 push presses
Max rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping
Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping

Beginner Option
3 3-minute rounds of:
20 push presses
Max-rep jumping pull-ups

Rest 2 minutes between rounds.

Men: 95-lb. press
Women: 65-lb. press

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Movements : Pull-Up, Push Press
Equipment : Barbell, Pull-Up Bar
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