CrossFit Lockhart – CrossFit

Metcon

Metcon (No Measure)

Rope Climb Skill practice

OTM x 12 minutes

Rope climb

1 min ON

1 min OFF
Options:

L-sit rope climb : 1-2

Legless rope Climb: 1-3

Rope Climb: 1-4

Half way rope climb: 2-4

Rope hold: 10-20 seconds + 2-3 Rope pulls

Rope Pulls: 4- 6

Focus on quality and agility

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Option A

5 Dumbbell SQUAT snatch (right arm

5 Burpees over Dumbbell

20 DUBZ or 40 singles

5 Burpees over Dumbbell

5 Dumbbell SQUAT snatch (left arm)

*REST 1 min after every complete round

Option B

5 Dumbbell Power snatch + rack squat (right arm)

3-5 Burpees over Dumbbell

15 DUBZ or 30 singles

3-5 Burpees over Dumbbell

5 Dumbbell Power snatch + rack squat (left arm)

*REST 1 min after every complete round
Dumbbell weight suggestions:

50/35

35/25

25/15

20/10