8/2 Technique Tuesday

Today's workout is all about being efficient at the rope climb and using your FEET! The better your rope climbing technique, the less pulling strength you need. In fact, the rope climb, when done properly, requires NO PULLING. Yes, you can use your feet to move up the rope while only using your arms to hold you onto the rope. You will practice foot work today in class. Perhaps today's the day you finally climb the rope? 
Rope climbs have a mental component, especially when combined with clean and jerks. Your arms and shoulders will get fatigued. Your mission is to stay calm, move as efficiently as possible, and really focus on technique. Focus, control your breathing, and you'll get up the rope. We're working stamina, strength, and coordination in this WOD. 
Today's Workout 
2011 CrossFit Games Event 3 (click the link to watch the women's final heat)
For time:

Level I
​5 Prone to standing with knee raise rope climb
5 Clean & Jerks 65/45
4 PTS with knee raise rope climb
4 Clean & Jerks 75/55
3 Prone to standing with knee raise rope climb
3 Clean & Jerks 95/65
2 Prone to standing with knee raise rope climb
2 Clean & Jerks 105/75
1 Prone to standing with knee raise rope climb
1 Clean & Jerk 115/85

Level II
​3 Rope Climbs 15 ft -or-
5 Rope Climbs 12 ft
5 Clean & Jerks 95/65
2 Rope Climbs 15 ft-or-
4 Rope Climbs 12 ft
4 Clean & Jerks 135/95
2 Rope Climbs 15 ft-or-
3 Rope Climbs 12 ft
3 Clean & Jerks 145/115
1 Rope Climbs 15 ft -or-
2 Rope Climbs 12 ft
2 Clean & Jerks 165/125
1 Rope Climbs 15 ft -or-
2 Rope Climbs 12 ft
1 Clean & Jerk 185/135 

As Prescribed
5 Rope Climbs 15 ft
5 Clean & Jerks 145/115
4 Rope Climbs 15 ft
4 Clean & Jerks 165/125
3 Rope Climbs 15 ft
3 Clean & Jerks 185/135
2 Rope Climbs 15 ft
2 Clean & Jerks  205/145
1 Rope Climb 15 ft
1 Clean & Jerk  225/155 

Friday's 5:30pm class will meet at CrossFit Belgrade for Adam's memorial WOD & BBQ.