Tags » Rope Climb

150306

Weightlifting

Snatch

  • 2r2s @ 80%
  • 1r3s @ 85%

Deficit snatch pull

  • 4r2s @ 85%

WOD

12 min AMRAP of:

  • 3 ring muscle-ups
  • 15 burpee box jumps
  • 1 rope climb

150227

Strength
EMOM 10
Power Clean
Power Jerk
Split Jerk
Then
Pause Bench Press@70%x5
Pendlay  Row x5
6 Rounds

Partner WOD
A)
1 Rope Climb/6 From Floor/15 Pullups… 26 more words

WOD

Multiple rope climbs (31)

Snatch Complex (1 Power Snatch+2 Hang Squat Snatches) = 145#

5 Rounds
10 Burpees
2 Rope Climbs
20 Box Jumps (24/20)

= 11:46 rx’d

Burpees

150224

Strength
EMOM 10
Hi Hang Squat Snatch
Squat Snatch
Then
Push Press@70%x5
Strict Weighted Pull ups x5
6 Rounds

Partner WOD
A)
1 Rope Climb/10 Pull ups… 20 more words

WOD

Friday - 150220

Mark Rippetoe – Power Clean Bar Path

There’s a big difference between a beginner’s “Grip it and Rip it” power clean and a more advanced lifter’s power clean that stays close to the body throughout the pull. 69 more words

Daily WOD

**Class**
a.) Warmup: 15 jumping jacks
15 jumping jacks(arms in front)
10 calorie row
10 pushups
10 swings
10 pullups/false grip row

b.) Technique: rowing efficiency… 61 more words

CrossFit Dunkirk