Weighted Pull Ups
Weighted Pull-Up - Build to a Heavy Set of 3
"Burner" Climbing Ladder for 10 Minutes: 1 Strict Pull-Up, 2 Hand-Release Pushups 2 Strict Pull-Ups, 4 Hand-Release Pushups 3 Strict Pull-Ups, 6 Hand-Release Pushups
1. Snatch A. 5 sets of 1 Snatch Pull at 1RM Snatch weight B. 5 sets of 2 Snatch Deadlift at 1RM Snatch weight C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight
DON'T FORGET that CrossFit Flagstaff Barbell Club meets on Tuesday and Thursday Nights from 5:30-6:30. Anyone can come to get help with their Olympic Lifts!