WOD Blog

Mon, Dec 12 2022

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago)

12.12.22


(Time)
Warm up
500m row
4 rounds

6 push ups
6 wallballs
12 banded glute bridges

Skill
Every 90 seconds for 18 minutes (12 sets)

5 back squats

Rest remaining time of each set

NOTES
Suggested percentage:

Sets 1-6: 55-65%
Sets 7-12: 65-75%
Based on 1rm back squat

Conditioning

Day 1
As many rounds as possible in 12 minutes

1 bear complex (1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press)
:30 plank hold or 100m run
1 wall walk
1 DB woman maker

A. 55/35, 25/15
B. 75/55, 35/25
C. 95/65, 50/35




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