WOD Blog

Mon, Jan 30 2023

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1990 days ago)

1.30.23


(Time)
Warm up

5:00 cardio

2 Rounds
:60 plank hold
8 barbell deadlifts
8 barbell front squats
10 burpees

Strength
5x3
Pause front squats @ 75% of 1rm

Every 90 seconds for 6 minutes

8-10 DB IYTs
10-12 DB bent over rows

In remaining time
Max reps DB front raises
Goal is :60 of work and do front raises in remaining time

Conditioning

Rotate stations every minute for 10 minutes

Station 1
12-15 calorie row

Station 2
12-15 thrusters (95/65)

Rest remaining time of each set

Note* pick a weight where thrusters are completed in one set.




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