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