Thursday, July 2, 2009


Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to: 090108


Eric said...

Haven't done it yet, but found this useful when trying to figure out exactly what we're supposed to do. It's off the Crossfit site...

Do 3 weighted pullups then dropping the weight, do 5 deadhang pullups, and then finally 7 kipped pullups. You have to complete this sequence 10 times total.
"What's the difference between a set and a round?"
If you come off the bar, that constitutes as 1 set. The idea is to not only get a fast time, but also minimize the number of sets used (or some people simply go after 1 or the other). However, the termination of a set does not necessarily finish a round.
So before I confuse you all with jibber jabber: You have to do 10 rounds with all the pullup work listed, but also keep track of how many times you come off the bar as that will count as a set.
For instance: time to complete 10 rounds- 24:37 with 25 sets

Meli said...


*cough* said...

Eric is a smart cookie

Eric said...

I know, I know...I had to get the kindergarten explanation to understand.

Weight for each round: 45-45-35-25-25-25-25-25-8kg-8kg
Took 31:07 to complete. Came off the bar 49 times (49 sets).

Hung a plate off a dip belt for the weighted pull-ups.

olmy said...


Coach Factory said...

louboutin outlet, michael kors handbags clearance, air jordan, oakley vault, burberry outlet online, kate spade handbags, louis vuitton handbags, michael kors outlet online, ray ban sunglasses, cheap oakley sunglasses, michael kors outlet online, toms shoes, prada outlet, true religion outlet, jordan shoes, coach purses, longchamp handbags, michael kors outlet, polo ralph lauren outlet online, coach outlet store online, nike free, tiffany and co, polo ralph lauren outlet, prada handbags, oakley sunglasses, nike air max, longchamp handbags, true religion, nike free, kate spade outlet, nike shoes, tory burch outlet, nike air max, louis vuitton outlet online, coach outlet, coach factory outlet, true religion jeans, ray ban sunglasses outlet, air max, longchamp outlet, air max, gucci outlet, louboutin, cheap michael kors, chanel handbags

Coach Factory said...

lululemon outlet, ray ban, nike roshe, mont blanc, converse shoes, karen millen, michael kors, roshe run, nfl jerseys, nike huarache, birkin bag, beats by dre, mac cosmetics, hogan, louboutin, converse pas cher, ray ban pas cher, montre pas cher, michael kors, vans, north face jackets, lululemon, oakley pas cher, north face outlet, reebok outlet, michael kors, nike free, ralph lauren, nike trainers, louis vuitton, louis vuitton, hollister, hermes, timberland, abercrombie and fitch, supra shoes, new balance shoes, juicy couture outlet, mulberry, air max, lancel, hollister, north face, rolex watches, juicy couture outlet, burberry, wedding dresses, new balance pas cher, abercrombie and fitch, nike air max

Coach Factory said...

nike air max, air max pas cher, p90x3, converse, ugg boots, ferragamo shoes, giuseppe zanotti, louboutin, moncler, mcm handbags, air max pas cher, ralph lauren, ugg outlet, soccer jerseys, valentino shoes, herve leger, babyliss pro, moncler, moncler, jimmy choo, vans, asics gel, air max, moncler outlet, chi flat iron, canada goose outlet, uggs on sale, hollister, canada goose, instyler ionic styler, moncler, canada goose, insanity, marc jacobs, tn pas cher, ray ban, canada goose outlet, air max, soccer shoes, canada goose, bottega veneta, ghd, ugg, celine handbags, ugg, gucci, canada goose, ugg boots, oakley