1.11.2012

2011 GAMES WOD: ROPE CLIMB/C+J

Warm Up: 2 Cycles
400m Run
25 Squats
15 Unbroken KB Swings (Heavy)
5 Scorpion Stretch/Leg

then...
Day 28 of Burpee Challenge

For Time:
5 Rope Climbs
5 Clean and Jerks (145#)
4 Rope Climbs
4 Clean and Jerks (165#)
3 Rope Climbs
3 Clean and Jerks (185#)
2 Rope Climbs
2 Clean and Jerks (205#)
1 Rope Climb
1 Clean and Jerk (225#)

http://www.youtube.com/watch?v=QUeHniLpnSg
These guys are the FITTEST IN THE WORLD!!

*This is a VERY advanced CrossFit WOD. Unless you absolutely know you can RX it, we suggest picking a middle of the road C+J weight and sticking with it for all the sets. Also, the ropes will be reserved for those athletes who are actually climbing tonight. There will be no modified climbing, and the substitution will be 7 pull ups for each climb.

"Start...like you wanna finish..."

Post all scores/times/reps/loads/modifcations to comments.

3 comments:

Phil said...

15:?? C&J: 145-165-185-205-215f-210PR

BFaulk said...

11:56 or 12:56??
C&J: 75/85/95/105/115
After wod C&J: 125/135 PR

DuffCon1 said...

9:14 As Rx

CrossFit Charleston has moved

You will be automatically redirected to the new address.

If that does not occur, please visit http://www.crossfitcharleston.fitness/.