Pull up strength and metcon

CrossFit Tenacity – WOD



Weighted Pull-ups (3 x 5)

Scaled to 3 sets of max ring rows if/as required

Negative Pull up (5 x 1)

Negative Pull up
Add weight if you can but keep the movement SLOW and controlled the ENTIRE way down


Metcon (3 Rounds for reps)

3 rounds for max reps:

60 sec Box Jump (50/60cm)

60 sec Burpees

60 sec Double Unders

60 sec DB Snatch (alternating)

60 sec Rest

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman