Today we introduce a new movement into the CrossFit Rockland arsenal. I stumbled upon this one yesterday and it comes to us complements of CrossFit Football. It has everything we look for in a movement. Its challenging, FUN and functional…you know, for those times when you find yourself hanging out a window! So without further ado….I give you the Clapping Pull-up!!!
WOD – 10/22/10
Three rounds for time of:
20 GHD Sit-ups
95 pound Hang Power Snatch, 10 reps
5 Clapping Pull-ups
*A Clapping pull-up is done by pulling and releasing at the top of the pull-up, clapping your hands and re-grasping the bar.
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3 Replies to “If your happy and you know it……”
three rounds scaled to 75# on the snatches…….11:14
9:38, ab-mat situps, 95lb hang power snatch, green band pull ups
nice job with the RX snatches….i should have used 85# but it would have been a bit of a slog…Rob wanted between 8 and 12 minutes so we scaled it pretty well
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