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Tuesday 160927 Front Squat and Weighted Pull ups, 2 Reps Each

As I mentioned yesterday… today is a heavy day. “Isn’t CrossFit really just cardio with weights?” someone asked me on Sunday. How would you respond to that question? I will respond to you by talking about what happens in today’s WOD:

Front squats and weighted pull ups. After getting warmed up and ready for both movements- the clock starts and on the top of the minute you will do 2 heavy squats, then rest up for the remainder of 2 minutes and get 2 heavy weighted pull ups (or a modified movement with eccentric loaded or body weight pull ups). Rest the remainder of 2 minutes and back to the squats. 8 Rounds each for a total of 16 heavy squats and 16 heavy pull ups. It is that simple. But not that easy.

And then there is that whole other part about CrossFit… that you simply wouldn’t “get” unless you experienced it!

Julia moves through a 5x5 of deficit deadlifts in the CrossFit Total class.
Julia moves through a 5×5 of deficit deadlifts in the CrossFit Total class.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm Open Training Hour

On the 2 minute mark for 8 rounds:
Front squat, 2 reps
-then on the next 2 minute mark:
Weighted pull up, 2 reps
Post number of sets at heaviest load for each lift to chalkboard/journals
Ex: 4 sets of 2 reps@85kg/3 sets of 2 reps @24kg

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