CrossFit South Bend

Look at that sexy CFSB team there

Jumped the gun on the Wednesday post. THIS is the Tuesday workout guys :)

A.

20 Minutes of the Rope Climb Skill practice

Note: COME PREPARED TO ROPE CLIMB - Wear long pants, long socks, don't tear your legs up

B.

5 Rounds (Not For Time)

5 Deadlifts 315/210

Max Unbroken Double Unders

1-2 Rope Climbs, 2 if you are a skilled rope climber

Notes:

10 total is the minimum you must perform of double unders or double under attempts if you cannot do them unbroken, for those of you who can perform unbroken double unders, if you trip at 9 or under doubles, you may reattempt. Once you hit 10 and continue, that is your set.

Score is (1) deadlfit weight (2) total double unders (3) total rope climbs

A.

Bench 5RM

B.

4 Rounds

60yd Shuttle (5-10-15)

6 Russian Twist (each side) 1.5 / 1 Pood

8 (4RT/4LT) Reverse Front Rack Lunges, go heavy but manageable

Rest 45 sec

A.

3.3.3.3

3 Position Power Clean = 1 Power Clean from Mid Thigh + 1 Power Clean from Below the Knee + 1 Power Clean from the Floor

Notes: do your best to stay connected

B.

Alternating Tabata

Deadlifts 255/170lbs

Pull Ups