Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP | 10:00

AMRAP 8:

50 ft shuttle run

5 cuban press

10 single leg Romanian deadlift /leg

50 ft bear crawl

Extended Warm-up

Warm-up (No Measure)

DB SNATCH CYCLING | 8:00

4 DB snatches, each arm chest up and pull through the shoulder

8 alternating DB snatches lower to the floor, then switch hands

8 alternating DB snatches lower to the front rack, then switch hands

8 alternating DB snatches switch hands straight from overhead. Cue your athletes to think of clapping overhead.

-Then-

LEGLESS ROPE CLIMB PRACTICE | 7:00

1 set:

2 legless rope climb or chosen modification

Workout

Metcon (Time)

RX

5 rounds for time:

2 legless rope climbs (15 ft)

20 alternating DB snatches (45/65 lb)

Metcon (Time)

INTERMEDIATE

5 rounds for time:

2 rope climbs (15 ft)

20 alternating DB snatches (35/50 lb)

Metcon (Time)

BEGINNER

5 rounds for time:

4 pull-to-stands

20 alternating DB snatches (15/25 lb)

Skill/Strength

Metcon (No Measure)

Accumulate:

50 knees-to-elbows on a rope or bar

Stretch

Warm-up (No Measure)

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm