Big EMOM

17
Oct

Big EMOM

Reminder – No 7pm class tonight. We have a large cadet group coming to give CrossFit a shot.

Rope Climb Review

EMOM for 24 min
Min 1 – 1-2 Rope Climbs
Min 2 – 12 T2B
Min 3 – 12 DB Snatch (alternating)
Min 4 – 12 Box Jumps

Lots of fun going on today! We’ll show you some rope climb progressions and techniques. Pick your weight on the DB snatch so you can move them quickly. And the height of your box should be something you’re not scared of.

Ben

11 Responses

  1. Mario A.

    WOD:
    1x Rope Climb
    6 T2B + 6 Straight Leg Raises
    30# DB
    20″ Box

    Thanks Christina for doing this class with me, that was fun!

    When scaled well, this one keeps your heart rate up without redlining. Good WOD.

  2. EMOM for 24 min
    Min 1 – 2 Rope laying-to-standing-and-back
    Min 2 – 12 hanging knee raises
    Min 3 – 12 DB Snatch 25#
    Min 4 – 12 Box Jumps 20″

    Rope “climbs” – ~20 seconds each round
    Knee raises – 2 sets of 6, ~20 seconds
    DB snatch – Unbroken, ~30 seconds
    Box jumps – Unbroken, ~30 seconds

  3. Heather skeard

    WOD at 4pm
    Rope climb x 1 did it in about 20 seconds each time
    T2b – mostly sets of 4 or 6, got smaller as the rounds went on
    Dumbbell snatch (35#) felt heavy
    Box jumps 24” – gassed me

  4. Gabriel

    WUx1

    WOD:
    2x Rope Climb -under 30 seconds
    T2B 1st 3 sets were unbroken, then big chunks and singles to finish
    40# DB -steady
    24″ Box -steady

    Thanks Shane!

  5. Francis Landry

    EMOM for 24 min
    Min 1 – 1 rope climb
    Min 2 – 12 T2B
    Min 3 – 12 DB Snatch 40#
    Min 4 – 12 Box Jumps 24″

    I didn’t do last 2 rope climbs – the 4th rope climb at 13 minutes took everything out of me

  6. Derek

    EMOM for 24 min
    Min 1 – went up about half way x 2
    Min 2 – 6 t2b -6 leg raises first round then high hanging knee raises and leg raises for rest
    Min 3 – 12 DB Snatch (50LB)
    Min 4 – 12 Box Jumps (20″)

    Thanks Amanda

  7. EMOM for 24 min
    Min 1 – Rope Climbs – 1/2 for 3 rounds, 3/4 for 2 rounds, all the way on the last round!!
    Min 2 – 12 T2B – 3 T2B and 9 leg raises
    Min 3 – 12 DB Snatch (alternating) – 20#
    Min 4 – 12 Box Jumps – 20″

    PR – first rope climbs!
    Thanks Kevin!

  8. Lisa MacLaughlin

    Rope Climb Review
    Got my first rope climb here! Woohoo!

    EMOM for 24 min
    Min 1 – 1-2 Rope Climbs – attempted rope climbs every round except 2nd last. Did laying flat on floor to standing x2 here. Didn’t get to the top again

    Min 2 – 12 T2B mostly hanging leg raises with a few T2B in there

    Min 3 – 12 DB Snatch (alternating) 20#

    Min 4 – 12 Box Jumps 20”

    I liked this one!

  9. Marcel

    EMOM for 24 min

    Min 1 – 2 Rope Climb first 3 rounds, then laying on ground flat back straight legs.
    Min 2 – 12 hanging knee raises
    Min 3 – 12 DB Snatch 35#
    Min 4 – 12 Box Jumps 20″ — did step ups

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