2/3/16 – Happy Wednesday!


Performance and All Levels Classes are working on Rope Climbs again this week. Bring long socks or wear long pants!

Here is a video with some good tips on rope climbs.

CrossFit Performance

A. Rope Climb Technique Review

B. 1 Rope Climb every :45, x5


C. Mod Rope Climbs – collect 10 reps


For Time

400m Run

5 Rope Climbs / 7 Modified Rope Climbs

rest 1:1


CrossFit Fundamentals

A. Front Rack Mobility

B. Front Squats @22X1, 4×5, increasing


5 Rounds for Time

20 Front Squats (light/mod)

10 Strict Knees to Elbows @2222

Olympic Weightlifting

A. Snatch Drop, 5×3 increasing

B. Power Clean + Jerk @70%, 5×1+1

C. Snatch Grip Push Press @80%, 5×3

D. Overhead Squats – 2 RM


3 sets

10 KB Swings with :03 pause overhead

20 kB Walking Lung, same weight as swing