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Sunday, October 29th

28
Oct

Sunday, October 29th

Oly WOD

Snatch
1-1-1-1-1-1-1

Snatch Push Press
5-5-5-5-5

CrossFit WOD

Rope Climb
1-1-1-1-1-1-1

*Each repetition should be challenging, with plenty of rest in between. Vary feet on/off, L-sit, pace, etc. to maximize difficulty.

Then perform as many rounds as possible in 12 minutes:
20 walking lunge steps
6 handstand push-ups

Post rope climb variants and rounds completed.

18 Responses

  1. Matt

    CrossFit WOD in Saturday OG

    Rope Climb Strength Work
    Mostly L-Sit Up and Legless Down, turned into a tuck sit at the end

    AMRAP
    12 rounds w Strict HSPU

  2. Liz

    oly:
    snatch + OHS: 53-58-60-63-65-68-70 (PS only)
    snatch push press: 63-73-78-83-88

    wod:
    first ever legless rope climbs x5!!!! + 2 normal
    metcon: 10+12 on 20″box pike push ups

    1. Alice

      CrossFit
      Rope Climbs:
      2 strict legless (pr)
      2 kipping legless
      2 x6 rope pull-ups (raw hands)
      1 good ‘ole rope climb

      11+3 rx

  3. D-Nice

    OLY
    Snatch: Worked up (and down and back up again) to 85#
    Snatch push press: 75-85-90-95-100

    WOD
    8 rope climbs with J hook and a controlled descent
    8 + 20 + 5 second handstand
    Scaled HSPU to a 20 second handstand hold

  4. Kim

    I was a train wreck at Oly today, but it was still a blast!

    Snatch work at 83 across
    Doubles for two rounds and some Snatch + Hang Snatch for the rest

    Snatch push press 5’s party time with Lisa
    63 – 73 – 83 – 88 – 98

  5. Lina

    oly:
    snatch + OHS: 53-58-60-63-63-63
    snatch push press: 63-73-78-83-88

    Cash out: An entire lap top central park, 58 minutes of pure cardio with John!