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12
11
2020

Barbell Cycling & Rope Climbs

By Scotty 0

Make sure you bring long socks and knee sleeve if you are intending to climb the rope everyone

CrossFit SFS – Workout of the Day

 

Warm-up (5-15 mins):
With an empty barbell:
10 x Good Mornings
10 x Clean Grip Deadlifts
5 x Hang Muscle Cleans
5 x Muscle Cleans
5 x High Hang Power Cleans
5 x Hang Power Cleans
5 x Power Cleans
5 x Behind Neck Press
5 x Behind Neck Push Press
5 x Press
5 x Push Press

Power Clean + Push Jerk (5 x 2+2)

Build to a heavy 2+2

2 x Power Clean into 2 x Push Jerk

Metcon (40-55 mins):
AMRAP 12 minutes:
10 Toes-to-Bar
10 Burpees
1 Rope Climb, 15ft

Accessories

Summer Days
3 rounds
12 OH DB tricep Press
12 DB Bicep Curls
max reps Deadball Push ups
12 DB Hammer Curls
3 x superset with .90 sec after each

author: Scotty

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