Tuesday 5.25.10

Weighted Chin Ups 5x3, OR Regular Chin ups 5x3, OR the hardest chin ups progression for you 5x3


Ring Dips, bar dips, or bench dips in between sets.

For Time:
Shoulder to overhead 185 or your current 5rm shoulder press x 20
Burpees x 40

WOD Tips:
For the SWOD, work the chin ups heavy for you. If that means weighted, do 'em weighted. If it means negative reps, do 'em. Do the hardest variation you can do for 5 sets of 3 reps. Don't forget to work those dips in between sets. Consider this muscle up progression work and hit it hard!

For the metcon, this was posted on CrossFit.com on 5.10.10. Set up your weights and storm through for time. Shoulder to overhead means the bar has to start on the shoulders and end up locked out, but how you get there is up to you. You can press it, push press it, split jerk it, push jerk it: it's up to you. Make sure your burpees are true burpees: squat, kick out your feet to push ups position, push up, bring your feet back to squat position, jump up as high as possible. No sprawling burpees!

Post your weights and times to the comments section! bc


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  2. What Doug and Steve said

  3. SWOD: 2 unassisted chin ups, the rest with a little help from the box.

    Metcon: 9:39 @ 65lbs
    I think I wrote 10:39 on the board but that was the wrong time.

  4. SWOD:
    Pull Ups with 45 lbs for 5x3. I also did weighted ring dips 45 lbs for 5x3

    As rx'd in 6:17. I also did lateral hops over the barbell for each burpee. That makes it interesting. Don't wanna miss on those jumps!

  5. SWOD: Weighted Pull Ups 45lbs
    Metcon: 5:54/95lbs

  6. SWOD: did a chin up with a minor push off the box :)
    Metcon: 15:02 5x95lbs 15x85

  7. Swod: chin ups 5x3 little jump from box
    Metcon: 12:01 @ 80 lbs. HORRIBLE form. Had an off night. Was kind of a jerk... Apologies to Nicole and Holly. Thanks Kyle for the talk. I misunderstood your instruction because I couldn't get out of my own head. I'll do better next time. :)

  8. w/u band assit pullups 3x10, ring pushups 3x10, jump rope: singles,DU's, alternate feet, single foot right, single foot left, pass throughs 1x20
    SWOD: went with Tabata squats score: 15. Continue to give right shoulder a rest, it's far better than last week, I might add:)
    MetCon: @ 95lbs. 5:23 or 33?

  9. 85 lbs. 10:04
    two chin ups three times.

  10. SWOD: dip holds and chin ups with a kick off the box
    METCON: 75lbs I think my time was 6:42. I had the same time as Holly, but I don't really remember it :)

  11. SWOD: practiced chin ups and ring dips...i can only do 1 unassisted chin up because i can't get myself back up for 2 in a row so i have to touch the box each time. and i can almost do a ring dip, just need to work on getting myself back up
    metcon: 12:34 w/ 85 lb split jerk...first time i was able to clean 85 lbs more then once :)

  12. Chin ups: 5 rounds of 3's
    Dips: used PVC things and a box..20 first round, 12, 8, 10, 10

    95lbs and 40 burpees 6:41
    I should have used more weight