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Monday 210222 Weighted Pull-up and 14.1

Will gets in a solid “dip and drive” in last week’s Oly and Run workout

Today we have 2 benchmarks! First, after some pulling warm-up (as well a brief snatch warm-up), you’ll establish a 1RM weighted pull-up. There will be a 10-12 minute cap on this portion of the class so make sure to time your sets with that in mind! Much like a traditional heavy day, rest 90 seconds to 2 minutes between sets. Athletes who do not have weighted pull-ups should do a 5×5 of eccentric lowers with a 5 second lower. Then, we retest CrossFit Open workout 14.1, which was also 11.1 (except requiring a snatch instead of ground to overhead). In this 10 minute AMRAP, if you have compare to data, use the exact same scaling that you used before. If you have never done this WOD before, find a load that allows you to complete the snatches in, at minimum, sets of 5 and go for double unders if you’re able to do even just a few at a time. Go for 60 single unders if needed. 10 minutes is long enough to require pacing so try to resist the all out sprint after 3..2..1.. go!

Workout of the Day:
Weighted Pull-up
Open Workout 14.1
Complete as many reps as possible in 10 minutes of:
30 double-unders
35/25kg power snatches, 15 reps
Compare to August 3 2018, May 23 2015, Feb 28 or 30 2014, mid-March 2011 (ground to overhead any way)

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