Capt Hook

26.2 CrossFit – CrossFit

**“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin**

Warm-up

Warm-up (No Measure)

1:00 Row

:10 Static Hang + 1 Pull-Up (on the rope)

10 DB Romanian Deadlifts

10 Single DB Strict Press

10 Slow Abmat Sit-Ups [Label](http://)

SKILL

Warm-up (No Measure)

**Row (10:00-12:00)**

:30 – Row at Game Pace (note calories)

*Rest 1:00*

:30 – Row at Game Pace w/ “patience” (note calories)

**Rope Climb (12:00-19:00)**

* 3 Knees to Elbows *(Rope on the outside of the feet)*

* 2:00 Clamp and Stand – Practice *(Assess strength and comfortability of athletes)*

* 2:00 Climb and Descend – Practice *(Assess skill level and confidence of athletes)*

**Dumbbell Power Snatch (19:00-24:00)**

:10 Set-Up Hold (Right & Left)

8 Alternating DB Deadlifts (switch at the bottom)

6 Alternating Deadlift to High Pull (switch at the bottom)

4 Alternating DB Power Snatch (switch at bottom)

Metcon

Capt Hook (AMRAP – Reps)

5 Rounds For Reps:

1 Minute: Rope Climbs (15ft)

1 Minute: Dumbbell Snatches (70/50)

1 Minute: Calorie Row

1 Minute Rest

Score = Sum Total of all Reps

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