12-07-2019

michael@crossf…
Saturday, December 7, 2019 - 11:49

CrossFit

We have rope climbs today so wear long socks and I recommend pants over shorts as well.  Todays combo is a classic upper body push / pull with a little rowing for cardio mixed in. We willl start with some time to practice the rope climbs focusing on learning how to use your feet to help.  Then we will put it all together in a 20 minute AMRAP.  

SKILL
4 Rounds of
 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Build across sets)
2-3 Attempts of  Practice Full Climb
or Scaling Option

Fitness

20 MIN AMRAP
5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk
200/150m Row
2-3 Scaled Rope Climbs

Rx
20 MIN AMRAP
5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk 40/30#
200/150m Row
2-3 Rope Climbs

Rx+
20 MIN AMRAP
5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk 50/35#
200/150m Row
2-3 Rope Climbs

Masters
20 MIN AMRAP
5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk 20/15#
200/150m Row
2-3 Rope Climbs

Boot Camp

4 ROUNDS
2:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds
 

STATION 1
1:00 DB Push Press
1:00 Box Jumps

STATION 2
Moderate Pace Ski or Row

STATION 3
1:00 DBL DB Snatch
1:00 Sit-ups

STATION 4
Moderate Pace Bike