CrossFit Clout – CrossFit

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Lane (5 Rounds for reps)

5 Rounds for Max Reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.
To learn more about Lane click here

Weighted Pull-ups (8×1)

Use weight (DB/KB, vest) to make the rep as heavy as possible, that you can only do 1 at a time.

If you are still working to get a strict pull up, do 8×2 negatives (3-5 second count on the negative)

weighted dip (8×1)

Same as on pull ups, add weight so you can only perform one at a time.

If you are unable to do an unassited dip, use lightest band possible as assistance.