4/27/16 – Rope Climbs = Long Socks

toes to bar group

RANT

Don’t forget your long socks!  Working on Rope Climbs in Performance & All Levels Classes.

Also – Mobility Class this Thursday has been cancelled.  Take this time to try the Endurance Class or Charlotte’s Best Boot Camp if you want to switch it up from regular CrossFit class!

CrossFit Performance

For Time

A. 10 Legless Rope Climbs

or

B. 10 Rope Climbs

or

C. 15 Modified Rope Climbs

metcon

1:00 ME Double Unders

:20 Transition

1:00 ME Slam Balls

:20 Transition

1:00 ME Hollow Body Hold

:20 Transition

x4

CrossFit Fundamentals

A. Press, Push Press, Push Jerk Review

metcon

12 min AMRAP

1 – 2 – 3 – 4 – etc… OH Complex

11 – 12 – 13 – 14 – etc… Box Jumps

*1 OH Complex = 1 Press + 2 Push Press + 3 Push Jerks

*score is total reps completed

Olympic Weightlifting

A. Power Snatch + High Hang Snatch – collect 10 sets, every :90

B. Power Clean + Clean + Front Squats + Jerk – 5×1+1+1+1

heavy – drop bar between cleans

C. Split Squats – heavy set of 5 each leg

D. Split Squats – 2×5 each leg + 8 back squats @95% of C

accessory

3 Rounds at Low Effort

50′ OH KB Lunge

15 KB Front Rack Squats

50′ Farmers Carry