WOD Blog

Fri, Oct 22 2021

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago)

10222021


(Time)
Warm Up
5:00 Cardio
Followed by 2 Steady Round
10 Good Mornings
5 Narrow Stance Air Squats
5/5 Staggered Air Squats*
5 Wide Air Squats
5 Air Squats
Followed by
AMRAP X 4 MINUTES
(WITH EMPTY BARBELL)
8 Snatch Deadlift
8 Hang Muscle Snatch
8 Hang Power Snatch

Strength
Front Squat
Build to 1RM Dead Stop Front Squat

WOD
4RFT
2 mins of work
25/18 Cal Row
Max reps of hang squat snatch with remaining time.
Rest 2 min between sets

Loading per set
Set 1-165/115
Set 2-135/95
Set 3-115/75
Set 4-95/65




The Leadville Box
615 US-24 Unit D
Leadville, CO 80461 (view larger map)