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Wednesday April 13 2016

Chelsea P. working hard and showing full extension on her pull-ups.

Chelsea P. working hard and showing full extension on her pull-ups.

NEWS:

*DON’T FORGT PROTECTIVE GEAR for ROPE CLIMBS!

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

Practice different Rope Climb Techniques! 

WOD:

From CrossFit.com 2/25/2010

Every 6 minutes x 5 Sets:

1 minute of MAX Wall Ball Shots #20/14

1 minute of MAX Rope Climbs

Run 400m as fast as possible

FORMAT:

*For the past two weeks, we have been training 1 min. / # of reps for Wall Ball Shots. You should be well prepared! Plan to hit a certain # of UNBROKEN reps EACH round. For example, if you can confidently handle 20 Wall Ball Shots unbroken in a minute, do it!

*Rope Climbs are not seen often, goal is to get as many as you can in the minute.

*The goal of the 400m Run is to be an all out effort following the two movements. 

*Rest the duration of the 6 minutes. If 1 set takes 3:40, you rest 2:20. 

*Stagger start if need be. 

*Score on Whiteboard is: Overall Time is takes it complete 1 set. You should have five numbers on thew whiteboard: 3:40, 3:41, 3:46, 3:50, 3:40 

SCALING:

*Scale for Rope Climbs is max rope pulls. 

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