Climbing and CLimbing

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row

0:30 Inchworm

0:30 Active Spiderman

0:30 Active Samson

0:30 Lying Alternating Chest Opener Stretch

0:15 PVC Pass Through

0:15 PVC Around The World (L)

0:15 PVC Around The World ( R )

0:15 PVC Behind The Head Snatch Grip Strict Press

0:15 PVC Snatch Grip Deadlift

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Snatch (Build to a heavyish single)

5 sets of on the 2:00

5 – 4 – 3 – 2 – 1

Power Snatch

*Score = Heaviest Weight

Metcon

Metcon (Time)

Compete

“CLIMBING & CLIMBING”

2-4-6-8-10:

Power Snatches (135/95)

After Each Round:

400 Meter Row

2 Rope Climbs

Sweat

2-4-6-8-10:

Power Snatches (95/65)

After Each Round:

400 Meter Row

2 Rope Climbs

Train

2-4-6-8-10:

Power Snatches (135/95)

After Each Round:

400 Meter Row

2 Rope Climbs

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