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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-08-2006, 08:47 AM   #1
Tim Runnette
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Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

I know this is answered somewhere. 21-15-9, three times each? Or 21-15-9 is the total three rounds.

Also, recomendations re: pull-ups - jumping, gravitron or assisted with a leg (bent and on a bench for example.)


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Old 04-08-2006, 11:00 AM   #2
Paul Findley
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1st round 21 reps, 2nd 15 reps, then 3rd is 9 reps.

For the pullups, its your call. If you can do unassisted, for a few, then introduce an assist, then a more agressive assist to finish, that would be good to get the most from the workout.

You could also pick say jumping negatives, then do the gravitron the next workout, then a self assist and change them up, mix it up, keep it interesting.
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Old 04-08-2006, 01:39 PM   #3
Tim Runnette
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Right on. Thanks Paul. I was on the right track. Last time I did them I used 45# and a Gravitron and it took me 3X my time today plus I was a train wreck afterwords. Today I was happy to find the bar too light at the end, but I did semi-assisted jumping pull-ups to try keeping the speed up.
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Old 04-09-2006, 08:56 AM   #4
Lynne Pitts
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Moving to the Workout of the Day section
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