WMG
.
Trigger/Warm-up/Mobilise/Activate
.
1a) Tall Jerk (split) 5-5-5
1b) Rack/Blocks Jerk (split) 5-5-5-5-5 (75% 1RM)
.
then…
.
2) Complete the following sprint chipper for time:
15 Snatch (squat) (61 kg / 43 kg OR 55% 1RM)
100 DU’s
5 Legless Rope Climbs (4,1 m)
.
Time Cap = 5 min
.
Score = Time or Time cap plus 1 sec/rep missed
** If you did not finish, rest 5 min and start in reverse with a time cap of 5 min
.
Scaling for New Members:
Complete the following sprint chipper for time:
15 Snatch (squat) (Appropriate loading OR 55% 1RM)
100 Singles
5 Leg assisted Rope Climbs (4,1 m) OR 15 Rope Pull-ups / Ring Rows
.
Time Cap = 5 min
.
Score = Time or Time cap plus 1 sec/rep missed
** If you did not finish rest 5 min and start in reverse with a time cap of 5 min
.
Featured Image – http://games.crossfit.com/article/how-watch-games-2015 (Image & facts courtesy of CrossFit, Inc.)
