Strength: Rope Climbs

15 min to work on your rope climb “GOAT”

If you have rope climbs, work on weighted, L-sit, seated, legless and quick descents

Metcon:

6 Rounds:

Minute 1 – Max Calorie Row*

Warm Up: 3 rounds of walking plank, front roll, 10 sit-ups, 10 burpees

Skill: Tabata of Plank Holds on Elbows

WOD:
4 minute AMRAP:
10 KB Swings
10 Box Jumps
10 Burpees

2 minute Rest

2 minute AMRAP:

Strength: Power Snatch+Hang Power Snatch complex

E90secOM for 9 min (6 sets)

Starting at 75% and building up to no more than 85% of 1rm POWER snatch

Metcon:

4 RFT

13 Power Snatch 75/55

9 Ring Dips*

A) Snatch position work, (same as last week add 5# to everything); High hang (vertical chest, power position) 3 singles @ 65%, 3 singles Mid hang (above knee) @ 75%, 3 singles full snatch @85%

B) CF Metcon

C) 200m uneven farmers carry (70/53) / (53 / 35)

Strength: Bench Press 3.3.3.3.3

In 15-20 min

Make sure to rest between sets.

Metcon:

5 Rounds of 3:00 On/1:00 Off:

200 Meter Run

10 Wallballs

Max Reps Box Jumps (24/20) in time remaining.

Warm Up: 3 rounds of 200m row, 10 ring rows, 10 push ups, 10 squats

Skill:
Rope Climbs


WOD:
1 Rope Climb or 4 Up/Downs or 8 Ring Rows
10 DB Push Press
15 Sit Ups

GAME!!

A) CF SWOD

B) CF Metcon

C) Not for time; 3 sets of 10 supine ring rows, banded face pulls

https://www.youtube.com/watch?v=IndIttUTNMU

Strength: Deadlift

Take 15-20 min to find new 2 rm

Metcon: 12 min AMRAP

5 Strict Pull-Ups

10 Deadlifts 135/95

15 Sit Ups

Score: DL weight and rounds+reps

A) CF SWOD

B) CF Metcon

C) 3 sets of 3 Clean high pulls @ 100% of 1rm power clean (everything but the turn over, control to the floor except last rep)