FREE CLASS AT 10AM FOR ALL COMERS!!
SKILL WORK:
Rope climbing technique & higher rep Deadlift skill...
WORKOUT:
Perform As Many Rope Climbs As Possible In 3 Minutes
IMMEDIATELY PROCEED INTO...
30 Seconds Of Max Rep Deadlift (315#/205#)(TOUCH & GO DL ALLOWED, BUT BE CAREFUL!!)
30 Seconds Of REST
* 3 Rounds *
IMMEDIATELY PROCEED INTO THE FINAL SECTION...
Perform As Many Reps Of Wall Ball As Possible In 3 Minutes
If you can't rope climb yet than perform as many SEATED rope climbs as possible instead...
If you can't Deadlift AT LEAST 405# for Men & AT LEAST 265# for Women than DON'T go Rx'd on the Deadlift section, but instead use 75-80% of your ONE REP MAX or use one of the scale weights listed below...
DEADLIFT WEIGHT SCALES:
#1 - 295#/183#
#2 - 275#/163#
#3 - 245#/143#
#4 - 225#/133#
#5 - 185#/103#
POST YOUR TOTAL CLIMBS, DEADLIFT REPS & WALL BALL REPS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
15 comments:
JK - 4,17@245,55
10- rope climbs
17- dead lifts @315#
52- wall balls 20#
Great blog :) I'm a crossfiter from Poland starting to discover the world of crossfit, maybe you would like to see my blog (www.runintocrossfit.blogspot.com) :)?
Karolina
13 seated, 22 at 165#, 14# 55 reps
8 rope climbs
24 dead lifts @ 255
40 wall balz
5 rope climbs
30 dead lifts @ 225#
44 wall balls
-Josh
5 - rope climbs
30 - deadlifts Rx'd
50 - wall balls
Brendan
1 rope climb
12 deadlifts (173#)
40 wall balls
rope climb: 2.5
deadlifts: 19 @ 205#
wall ball: 46 @ 14#
Rope climbs become a bit scary when your grip gets TOASTED! But, I likes me some deadlifts! :D
3.5 climbs
12 DLs @ 245
30 WBs
6 climbs
23 Deads 315#
57 wb
4 rope climbs
11 DL @ 315#
60 WB shots @ 20#
4 climbs
12 dl
73 wall ball
Rxd
2.5 climbs
13 DL
49 wall ball
4 climbs
18 DL
63 WB
Rx'd
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