WOD Blog

Fri, Dec 10 2021

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1988 days ago)

12-10-21


(Time)
Warm up:
Inchworm/cobra
samson stretch
world's greatest stretch
banded delt w's/u's

strength:
seated lateral box jumps
5 x 4
every 90 sec times 5

Hang Power Cleans
every 2 m for 10 min
3 hang power cleans
-start at last weeks top weight and build if you can

Tempo Back Squat
every 3 min for 12 min
5 back squats 3 sec down/1 sec pause at bottom
-all sets at 90-105% of weight from last wk

workout:
Friday Throwdown
team of 2
200 Wall balls 20/14
200 russian kb swings 70/50
200/170cal assult bike or row

-one person works while other rests

finisher:
foam rolls, lax ball




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