5 rounds for time of:
1 Deadlift
1 L pull up
1 Deadlift
3 L pull ups
1 Deadlift
5 L pull ups
-Use 80-85% of 1 RM
Strength: Bench Press 5-5-5-5-5
Developing the “L-Pull-up” Part 1, CrossFit Journal Preview – video [wmv] [mov]
“Does Your Workout Amaze You With Joy and Gratitude?” from CrossFit Medina.
“The Power of CrossPit” with John Hackleman by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Either you run the day or the day runs you.”~Jim Rohn
Bench: 85lbs ×5
14:43- 165 lbs DL/ red band L
Bench 75/85/80/80/80
13:35 195 lb DL/banded L-PU
Bench Press: (185×5)
14:40 (315 lbs)
265×5
12:18 (365lb BS)
Bench: 85/85/90/90/95
9:59 (155 dl – no band)
280 X 5 bench, fail 5th. rep on last 2 sets
13:41 (365 DL) pullups no band
18:11 245 lbs
BP 205 lbs
17:42 (155lb)
70 lb bench
15:24 (170lb – DL / Red band L-PU)
Bench – 75/80×4