CrossFit gyms in Pittsburgh

Apply These Secret Techniques To Improve Pull-Ups & AMRAP For Gym

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The gymnastics movement for November is Pullups. We will be testing how many pull-ups you can do in 1 unbroken set. Or, perhaps you will be working all month to get 1 unassisted pull-up or 1 banded pull-up. Pick your goal and get to work CrossFit gyms in Pittsburgh.

pull-ups crossfit

Pull-ups (1 Attempt) – Metcon (AMRAP – Reps)

3 Rounds for Reps:
1 Min Row (Cals)
30 Sec Rest
1 Min Pushups
30 Sec Rest
1 Min Situps
30 Sec Rest

When you are approaching this WOD today, keep in mind that it is a 20-minute AMRAP. The volume is going to increase quickly. However, make sure you can keep moving at a slow burn the entire time.

Metcon (Amrap – Rounds)

20 Min AMRAP:
30 Squats
40 Double Unders
10 Shoulder to Overhead (50% Push Press)

AMRAP Workouts

This is going to be a rough one for the old forearms. Manage you’re cleans from the beginning. The more you push your forearms, the more you will be resting in the later rounds.

Metcon (Time)

For Time:
100 Cleans (30-40%)
Each time you drop the bar:
4 Bar Muscle Ups
8 Toes to Bar
12 Wall Balls (20/14) (10/9)

CrossFit gyms in Pittsburgh

One of our heavy lifting for the month of November is the Front Squat. As the ideal catch position of our Clean, increasing your front squat max will help to increase your clean max.

Front Squat

5,5,5,5,5 (80%)

Metcon (Amrap – Reps)

3 Rounds for Reps:
1 Min Burpee Box Jump Overs (24/20)
1 Min Rest

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