CrossFit Barwon – CrossFit

Competition

2011 CrossFit games individual Rope-Clean (Time)

5-4-3-2-1

Rope climb [off ya butt]

Power Clean and jerk

Rounds weights

5 – 66 / 52.5

4 – 75 / 57.5

3 – 83 / 61

2 – 93 / 66

1 – 102 / 70

Weaknesses

Metcon (No Measure)

Posterior chain:

4 rounds

20 Sumo RDLs

30″ reverse plank

Upper body strength:

4 rounds

20 Bent over rows with dumbells

10 Z press

Warm-up

EDWU: Warm-up (No Measure)

3 rounds,

10 hinge rows – yes again

30 steps of death marching

Virtuosity training

– Clean pull

– Rope leg lift

– Power clean

– Rope leg lock [ no arms ]

– Clean to push press

– Leg lock seated

– Clean to push jerk

– Stated leg lock to standing

Then 5 sets of

1 seated leg lock to stand

1 clean and jerk

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