From Crossfit.com, 3 types of foot holds for the rope climb: 1. Fast and secure 2. Slower and more secure 3. Faster and less secure.
The September Challenge begins tomorrow! As many rope climbs as possible until 30 September! There is orange tape on each rope. Climb up and touch it. That’s 1. Use the whiteboard behind the pullup bars to track your reps. Just write your name and start putting up tick marks after each climb. Each climb must be witnessed by a coach. For non-rope climbers, 3 body pulls equals 1 rope climb, but to qualify for the money, you must complete 1 full climb: touch the orange tape. $10 buy in. Let’s put up some freaky numbers!
Awesome challenge coming on 30 October: The Warrior Dash! We already have alot of interest. It’s a $45 registration. Let’s get a gym team together and represent!
Strength
5 Sets
Power Clean, then Push Jerk, Push Jerk and Split Jerk
This is alot of work. Keep it light, and save your big lifts for sets 4 and 5.
Metcon
“Speed Snatch Complex”
7 rounds for time of the snatch complex
Power Snatch
Snatch Balance
Overhead squat
Hang Squat Snatch
For the round to count, you MAY NOT release the bar until the end the hang squat snatch.
Loading - Men 95, Women 65
Cindy 15# 3:10
Megan 38/33# 3:17
Amiee 25# 4:16
Alison 53# 3:12
Michelle 53# 4:18
