Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Weight)
10min EMOM
2 Snatch w/ no feet movement
*Build each set
*Speed/Tight Bar path
*Feet start and stay in catch
position.
Skill Work
B: Rope Climbs
Gymnastics Skills Practice:
(12 Minutes)
Rope Climbs
Master each step before moving on.
1) Spanish wrap/J-Hook
2) Seated on box, secure feet (10 reps)
3) Seated on box, secure feet and stand (6-8 reps)
4) Reach, Bring Feet closer to hands, secure feet,
stand. Repeat.
5) Descend = allow rope to slide between feet
while performing hand over hand.