CrossFit – Sat, Aug 10

CrossFit Evergreen – CrossFit

Working For The Weekend (Solo Version) (Time)

5 Rounds:

20/16 Calorie Bike

10-8-6-4-2 Power Snatches @weight(115/85)

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Directly Into….

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5 Rounds:

20/16 Calorie Bike

1-2-3-4-5 Rope Climbs (15′)

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Time Cap: 30 Minutes

Scoring

Score | Total time to complete. Add 1s for each unfinished rep.

Modifications

POWER SNATCHES

Reduce Loading

Hang Power Snatches

Dumbbell Power Snatches

Kettlebell Swings

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ROPE CLIMBS

Reduce Height

Reduce Reps

2 Lay to Stand Climb

3 Strict Pull-Ups = 1 Rope

4 Alternating Dumbbell Plank Rows = 1 Rope

5 Ring Rows = 1 Rope

5 Toes To Bar = 1 Rope

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CALORIE BIKE ERG

Sub Row/Ski/Air

Accessory Work (No Measure)

Bulletproof Shoulders

4-5 Sets For Quality:

20 Banded Front Raises

20 Banded Pull Aparts