Monday – 151207

Josh Kretzer

In order to avoid the common struggle of being unable to link your Toes to Bar together, forget about actually touching your toes to the bar. Instead, focus on moving your shoulders farther and farther behind the bar.

In the photo above, Josh has used a well-coordinated kip and the strength of his lats to push the pullup bar a good distance away from his shoulders. This puts his torso in a more horizontal position, bringing his hips vertically under the bar. Thus, the distance between his toes and the bar is shortened.

Strong Work here, Josh. And might I add, that is a sharp haircut to boot.


Spealler Warmup
CrossFit Warmup


Juggernaut, 3’s Wave – Intensification

Back Squat

1 @ 70%
1 @ 77.5%
5×3 @ 82.5%

Final Set is for Max Reps
Stay 1-2 reps shy of failure



3 Rounds for Time

20 Hang Squat Clean 95/65
20 Toes to Bar
400m Run

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