Wednesday 02/18/2015 CrossFit Workout Macedonia Ohio

Strength/Skill: 5 x 5 Sotts press PVC/35/45

 “Rope the Bear”

 10 rounds of:
-1 Rope ascent @15’
-2 Power clean
-3 Front squat
-4 Push-press
-5 Back squat
-1 Push-Jerk

 * Rest between rounds as needed.  Add weight between rounds. The goal is to have max load by round 7 then start to deload for the last 3 rounds.

1. Athletes can break up or combine the movements as long as the following are met: the clean starts at the ground and finishes standing with the hip at full extension, squats go below parallel and push presses finished locked out overhead.

2. There is no time component for a set, the athlete can rest anywhere EXCEPT on the ground.

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