A new metabolic pathway
A seven round WOD is no laughing matter. Once you get through 3 rounds you realize you’re only half way though. Even with a low number of reps as this one, You still want to maintain pace so you don’t burn out.
STRENGTH: Front Squat 5-5-5-15+
WOD:
7 Rounds
7 Deadlifts (155#/115#)
7 L-pull ups
Good work this morning, people! I see a lot of progress happening in your squat form… and in your pullups! Well done. Thanks for being here!
front squat: 140# for 21
wod: 9:09 @185#…started out strong on the L-pullupus, ended up with a whole lot o’ singles.
How do you scale these pull ups?
http://media.crossfit.com/cf-video/CrossFit_WOD120122_DLPU.mov
or
http://media.crossfit.com/cf-video/CrossFit_WOD120122_DLPU.wmv
This was a main-site WOD last week. I had fun with this at the Y…
Just getting around to this… I recommend scaling them like anything else, though with an emphasis on “strengthy” pullups. So, Ls go to Dead Hang, then to bands, then to ring rows. No kipping.
front squat: 110#, matching the last time we did 5. 80# for 15, and honestly i gave up on myself. i definitely had more in me but the mental beast took over and ruined everything.
wod: 10:38 at 115# and red banded dead hangs.
front squat: 120# x 5. so confused by the lbs. 70# x 20
wod: 8:something at 115# & very banded dead hang pullups
so glad to finally be at CFSV! Great class tonight Yosh!