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
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