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October 7, 2016

Skill

5×1 Rope Climb

Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off of the rope while you are just above the ground.  If you are not quite ready perform rope pull-ups and practice jumping to the rope and locking in those feet. There are several methods to wrap the feet and make the climb easier so find which works best for you! For those of you that have rope climbs practice working on efficiency by utilizing the legs as much as possible and ascending the rope using a minimum number of pulls.

WOD

2008 CrossFit Games Final Event

for time

30 Squat Clean & Jerks 155/100 lb

Workout notes: Today’s workout is a souped up version of the classic CrossFit benchmark “Grace”.   In this version we’re calling for a full squat clean rather than a power clean which is the usual standard for Grace.   Requiring a full clean amplifies the difficulty when doing a higher rep count so be conservative when choosing your weight and work up to a load that is in the 60% range of your 1RM squat clean and jerk prior to starting the workout.  You should be able to perform every rep with efficient mechanics and at a regular interval. For the jerk the movement requirement is “shoulder to overhead” so a push press, push jerk or split jerk are allowed.

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