WOD Blog

Fri, Feb 19

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (181 days ago)

Cut You Down


Time
Warm Up
3 Steady Rounds
15 Banded Pull Aparts
10 Light Front Squats :02 Hold
1:00 Bike
(10:00)

Strength
Strict Press
4x10
then
1 Rep Every Minute for 10 Minutes
Heavy As Possible
Pause Low Hang Clean
4x3 @ 40-60%1RM
Jerk Final Rep of Each Set
Hang Clean (below knee)
Every 2 Minutes for 10 Minutes
3 Reps at 70%+
Jerk Last Rep
(30:00)

Conditioning

For Time:
-50 Single Arm DB Hang Clean & Jerk (50/35)
-100 Double Unders
-40 Chest to Bar
- 100 Double Unders
- 1:00 Bike (standing HAF)
-100 Double Unders
-40 Toes to Bar
(20:00)

0% 0%
1st23:43Karen L Fri, Feb 19, 2021

Karen L23:43  Pull ups

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