The way of the Paladin

Regionals Event 6

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.

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Related:
• CrossFit WOD 180527 Tips With Rory McKernan
• The J-Hook Rope Climb

Scaling
This couplet is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.

이 커플릿 운동은 전력질주 타입 입니다. 끊김없이 각 세트를 완료 할 수있는 중량 및 반복수로 조정 하십시오

Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters

Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.

Beginner Option
For time:
4 rope climbs, lying to standing
16 thrusters
3 rope climbs, lying to standing
12 thrusters
2 rope climbs, lying to standing
8 thrusters

Men: 65 lb.
Women: 45 lb.

Rest Day

"Medical Mystery: Something Happened to U.S. Health Spending After 1980," The New York Times.

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3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

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Compare to 151228.

Related:
• CrossFit WOD 180524 Tips With Rory McKernan
• The Bar Muscle-Up With Boz
• The Dumbbell Hang Snatch

Scaling
This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

이 커플렛은 고도의 기술을 가진 체조 운동으로 높은 수준의 유연성을 요구하는 가벼운 역도 운동과 조화를 이룹니다. 최대 가동범위에서 역학적 자세를 유지하게 해주는 덤벨을 사용하십시오.

Intermediate Option

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
3 bar muscle-ups
10 dumbbell hang squat snatches, right arm
3 bar muscle-ups

Men: 45-lb. dumbbell
Women: 30-lb. dumbbell

Beginner Option
3 rounds for time of:
10 dumbbell overhead squats, left arm
5 ring rows
10 dumbbell overhead squats, right arm
5 ring rows

Men: 20-lb. dumbbell
Women: 15-lb. dumbbell

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

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Post reps completed to comments.

Related:
• CrossFit WOD 180523 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up

Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.

역도성 운동의 부하를 줄이고 GHD 윗몸 일으키기 횟수를 수정하십시오. 최대 가동범위의 GHD 윗몸 일으키기는 강력한 운동이며,이 운동은 높은 볼륨을 제공합니다. 중급자 정도의 크로스피터는 횟수 범위를 줄이는 것이 좋지만 초심자의 경우이 운동에서 GHD를 완전히 배제할 수 있습니다.

Intermediate Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups, to parallel
1 minute of push presses
1 minute of GHD sit-ups, to parallel
Rest 1 minute

Men: 75 lb.
Women: 55 lb.

Beginner Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute

Men: 45 lb.
Women: 35 lb.

Clean and jerk 1-1-1-1-1-1-1 reps

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Post loads to comments.

Compare to 171203.

Related:
• CrossFit WOD 180522 Tips With Rory McKernan
• Chad Vaughn, 315-lb. Clean and Jerk

Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Clean and jerk 3-3-3-2-2-1-1-1 reps

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Rest