WOD Blog

Fri, Jan 29

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (226 days ago)

Savage


Time
Warm Up
3 Steady Rounds
12 Empty Bar Press
10 Empty Bar Thrusters
10 Cherry Pickers
(10:00)

Strength Prep
Strict Press 3x10 @65%
1 Min Rest between sets
then
1 Rep Every :90 for 12 Minutes
Heavy as possible

Strength
Power Pause Position Clean (Full Squat)

Warm Up

4x3 @40-60% of 1RM
Jerk the final rep of each set

Hang Clean
Every 2m for 12m
3 Reps @70% - Jerk last rep
(35:00)

Conditioning
2 Rounds
- 24 KB Swings (53/35)
- 16 burpees to a 6' target
- 8 Strict HSPU
(10:00)

0% 0%
1st5:57Kate N Fri, Jan 29, 2021

Kate N5:57  2 ab mat HSPU done with band pulled for support in rig

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