WOD Blog

Fri, May 13

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

051322


Time
Warm Up

MIN 1 - :40 Lunges
MIN 2 - :40 Strict Press
MIN 3 - :40 Scap Push-ups
MIN 4 - :40 Hollow Hold
MIN 5 - :40 Barbell Curl
MIN 6 - :40 Perfect Push-ups

Strenght/Skill

Barbell Warm Up for Clean
3 Rounds (empty barbell)
-5 RDL
-5 Hip Contact High Pull
-5 Front Squat with Hookgrip
-1 Overhead Complex: Strict Press + Push Press + Push Jerk + Split Jerk
Add light weight each round

Conditioning

Clean and jerk 15-12-9 reps (unbroken)

Touch and go at the floor only.
Rest as needed.
You can change weights through load but try to stick to one weight.
40-45% of 1 RM

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