Friday - CrossFit
Coach's Warm Up/Mobility
Rope Climb (15 Minutes)
Spend 15 minutes practicing how to climb the rope efficiently and get up in the least amount of pulls.
Use both techniques (J-Hook/Spanish Grip) and see which one works best for you right now.
If you are already efficient at climbing with your feet. Do legless rope climbs.
Don't do more than 10 reps.
30 Hang Power Cleans 95/65 (155/105)
6 Rope Climbs (10)
20 Hang Power Cleans 115/75 (185/125)
4 Rope Climbs (8)
10 Hang Power Cleans 135/95 (205/135)
2 Rope Climbs (6)
Divide the work in half.
1 works while 1 rests.