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WOD

Rope Climb Practice/Progressions

“Jackie likes Burpees”

For time:

  • 1000m Row
  • 50 Thrusters (Rx:45#/30#, L2:35#/25#, L3: 25#/15#)
  • 60 Burpees
  • 50 Thrusters (Rx:45#/30#, L2:35#/25#, L3: 25#/15#)
  • 1000m Row

WOD

Strict Press – 3RM then 85% for 2×3
 
17 Minute AMRAP:
  • 20 Front Rack Lunges (Rx:75#/50#, L2:60#/40#, L3:45#/30#)
  • 8 Toes-to-Bar (L2/L3: Knee Raises)
  • 3 Rope Climbs  (L2: Half Rope, L3: 8 Rope Get-ups)

WOD

Rope Climb Practice/Progressions

(Or Back Squat 1RM make up day – If you missed yesterday’s 1RM, do that today instead)

For time:

1000m Row

*REST.*

4 rounds for time of:

  • 10 Overhead Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 10 Alternating DB Snatches (Total – 5 each arm) (Rx:45#/30#, L2:35#/25#, L3:25#/15#)
  • 30 Double Unders (L2: 15 Double Under attempts, L3: 75 Singles)

WOD

Strict press – 6×3 (Same weight for all 6 sets  – 80-85% if 1RM is known)
 
4 Rounds for time:
  • 400m run
  • 20 Burpees
  • 3 Rope Climbs (L2: Half Rope, L3: 8 Rope Get-ups)
*20 minute time cap*

WOD

Front Squat – 8RM
For time:
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
*Every time you break, you perform 1 Rope Climb* (L2: Half Rope, L3: 3 Rope Get-ups)
3 Rounds not for time:
  • 1 Minute Plank
  • 20 Clam Crunches

WOD

Push Jerk

3-3-3-3-3-3

For Time:

Buy-In: 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

  • 30 Goblet Squats (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 100 Meter Sprint
  • 20 Goblet Squats
  • 20 KB Swings
  • 100 Meter Sprint
  • 10 Goblet Squats
  • 10 KB Swings
  • 100 Meter Sprint

Buy-out: 3 Rope Climbs


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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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