140906 Sat – CropFit? and “The Existential Detective”
Some of the afternoon ladies getting their bench on this past Wednesday.
Mobility: Shoulder Mobility.
Skill Practice Warm Up: Spend 8 minutes working up to a challenging 1 rep overhead squat. (from the rack)
Workout: “The Existential Detective” – 3 rounds for time.
2 rope climbs (Advanced: 1 legless & 1 legs, Intermediate*: 2 with legs, Novice: 6 rope lay downs)
6 hang power snatch (Advanced: 95lbs, Intermediate*: 55lbs, Novice: 35lbs kb swing)
6 overhead squats (same)
12 dumbbell burpee clusters (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 15lbs)
2 minute rest
DB burpee cluster: chest to deck holding dumbbells -> Squat clean thruster
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 17 – 25 minutes
Coaching Tips: Hit the db burpee clusters hard as you have rest after. For those doing legless rope climbs, you can use your feet to go down after you touch 15′.
Compare To: New Workout!
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