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1) Legless Rope climb 2 ascents – 2 ascents – 2 ascents – 2 ascents – 2 ascents
(3,7 m equals 1 rep)
Rest 2-3 min btwn repeats
Scaling – Leg assisted rope climb (same ascents above) OR Rope Pull-up’s (12 reps) OR Leg assisted rope pull-up (12 reps) OR Rope Rows (12 reps)
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then…
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2) Complete 21-18-15-12-9-6-3 of the […]
It’s Game’s week!! The Reebok CrossFit Games commences on Wednesday! .
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Seen as it’s Games week…we should start with a Reebok CrossFit Games workout! Something to wet our appetites on! . Nothing better than…
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“Triple 3” http://games.crossfit.com/workouts/games .
For time:
Row 3,000 meters (or Our substitution – 300 SDHP – 13 kg […]
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1a) Front Squat 8-8-8-8-8-8 (70% of 1 RM) – NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed last week do 6 sets of 6 on 70%.
*Rest 90 sec between repeats
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then…
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2) Take 15 min to complete the following Ring complex for quality: 1 Muscle-up (scaling – 5 sec […]
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1) EMOM complete 10 m of HS Walking for 10 min .
*Scaling Practice HS holds at wall with slight weight transfer from L to R – 20 transfers per min. Further scaling – complete opposite hip touches from a push-up position (20 per min).
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Score = Distance achieved out of 100 m
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then…
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2) Complete the following for time: 10 […]
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1) High Hang Clean Take 15 min to determine your new 1RM!
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Score = Load
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*Record your benchmark score!
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then…
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2) Complete 5 Rounds of the following for time: 6 Snatches (42 kg / 61 kg) – yes squat!
30 DU’s
12 Ring Push-up’s (rings set at 1 fist width from the floor)
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Time Cap = 15 min
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Score = Time or Time Cap Plus […]
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1) Deadlift (last done 17 June on 65%) 5-5-5 (70% of 1RM)
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Then…
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2) Complete the following for time: 420 m Row or 42 SDHP (13 kg / 20 kg)
21 HSPU
300 m Row or 30 SDHP (13 kg / 20 kg)
15 HSPU
180 m Row or 18 SDHP (13 kg / 20 kg)
9 HSPU
120 m Row or 12 SDHP (13 […]
