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WOD 100218: The Ropes We Climb.


CrossFit: Strength: A) Snatch Complex 3 sets working up to moderate Weight 1 Snatch Pull 1 Hang Squat Snatch (low hang) 1 Squat Snatch B) 3 Sets on 2 Hang Squat Snatches (low hang) Working up to heavy Double Conditioning: 12 Minute AMRAP 1 Rope Climb 10 OHS (95/65) 15 Burpees RX+: Legless Rope Climb

CrossFit:
Strength:
A) Snatch Complex
3 sets working up to moderate Weight
1 Snatch Pull
1 Hang Squat Snatch (low hang)
1 Squat Snatch

B) 3 Sets on
2 Hang Squat Snatches (low hang)
Working up to heavy Double

Conditioning:
12 Minute AMRAP
1 Rope Climb
10 OHS (95/65)
15 Burpees

RX+:
Legless Rope Climb
OHS (115/75)

Hybrid:
WOD 1:
15 Min AMRAP
30 S2S Defecit Squats
10 Cal Ski
5 Man Makers
30 Banded Dead Bugs
1min Rest after each RD

WOD 2:
2xdb front squats

BootCamp:
WOD 1:
3rds
90W:30R
S2S Defecit Squats
Cal Ski
Man Makers
Banded Dead Bugs
1 min Rest between rds

WOD 2:
3RNFT
5 Tempo Pull Ups
30s Banded Squat hold
30/30s Palloff Boat Pose

Barbell Class:
Clean Pull + Hang Clean (knee) + Clean – 1+1+1 (% of RM)
(5-7) x 1+1+1

Segment Clean Pull (1″) + Clean Pull – 2+2 (5 sec eccentric on last rep)
(5) x 1 + 1 + 1 @ AHAP

Muscle Clean + Press in Clean – 3+3 (3 sets – moderate weight by feel)
(5) x 3+3 @ AHAP

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