5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.
Intermediate option:
5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
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Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
♀ 95 lb ♂ 135 lb
Post rounds completed to comments.
Compare to 180228.
Scaling:
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes longer than 1 minute.
Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
Post reps to comments.
Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.
Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull