By bendiablocf

Ladies Bench Session

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′.

Log your results online by clicking here.

Compare To: New Workout!

Click here to view the embedded video.

The post 140906 Sat – CropFit? and “The Existential Detective” appeared first on Diablo CrossFit.


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