Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
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Compare to 040905.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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6 comments:
substituted, towel pulls for rope climb
35:27
Fran as Rx with 65# and kips - Time was 12:12
I modified as follows:
For Kettlebells: 21 - 55lbs dumbbell swings
For 15ft rope climb: 21 - 100lbs close-hand pulldowns
For 150ft: 50 - walking lunges each time (My crazy math: 150ft = 50yds = 50 lunges)
42:33
I had no idea about towel pulls. I just watched the demo on www.crossfit.com. They rock! I'll substitute those next time.
How long or how many towel pulls do you do to substitute three rope climbs?
Rack Pulls 7x3 145,165,185,205,215,225,235(2)
Light OHS work up to 72.
2 box rack pulls
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
1 x 3 x 405
2 x 3 x 455
1 x 1 x 455
John, it's 15 towel pullups per 15' rope climb. Doesn't seem equitable seeing as most people use their legs when climbing rope, but that is what HQ puts out.
Thanks, Rick! I guess I need to start practicing. LOL
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